November is a wonderful time to gather with family and friends and enjoy a delicious Thanksgiving meal. It’s also a great opportunity to get active by participating in a local Turkey Trot or Thanksgiving 5K.

Regular physical activity is essential for improving overall health and well-being. However, only 46.9% of adults meet the recommended aerobic activity guidelines, and just 24.2% meet both the aerobic and muscle-strengthening activity goals outlined for Americans.

Physical activity includes any movement that gets your body moving and your heart rate up. Adults should aim for at least 150 minutes of aerobic activity each week, along with two days of muscle-strengthening exercises that target all major muscle groups. Examples include activities like hiking, swimming, and gardening.

Below are the key guidelines for adults and older adults from the Physical Activity Guidelines for Americans, 2nd Edition (2018):

Key Guidelines for Adults

• Move more and sit less.  Any activity is better than none.
• Aim for 150–300 minutes of moderate or 75–150 minutes of vigorous activity per week, spread throughout the week.
• More than 300 minutes of moderate activity provides extra benefits.
• Include muscle-strengthening exercises for all major muscle groups at least 2 days a week.

Key Guidelines for Older Adults

• Follow the adult guidelines, plus include balance, aerobic, and strength activities each week.
• Match effort level to fitness level.
• Those with chronic conditions should understand how their health affects safe activity.
• If unable to meet activity goals, be as active as possible within individual limits.

Be sure to check your local area for upcoming races! Here in Sumter County, the Wildwood Rotary Club Thanksgiving 5K will take place on November 29, 2025. This fun run is open to participants of all ages and is a great way to stay active and celebrate the season.

Sources:

Physical Activity Among Adults Ages 18 and Older: United States, 2020, National Health Interview Survey.

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.

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