May is National Physical Activity and Sports Month, a time to remind ourselves of something simple but powerful: our bodies are made to move. Whether it’s walking, dancing, playing sports, or gardening, staying active is one of the best things you can do for your health—and this month is the perfect time to get started or re-energize your routine.

“Sitting is the New Smoking” You may have heard the phrase, “sitting is the new smoking.” It’s a catchy way to highlight a serious issue: sitting for long periods—especially without regular physical activity—can be harmful to your health, just like smoking. Sedentary lifestyles, where people spend much of their day sitting at desks, in cars, or in front of screens, are linked to a higher risk of chronic health problems such as:

Heart disease Type 2 diabetes Certain types of cancer Obesity Depression and anxiety Premature death

Even if you exercise occasionally, long hours of sitting can still pose risks. That’s why it's so important to find ways to sit less and move more throughout the day.

The Many Benefits of Being Active

Physical activity isn’t just about losing weight or building muscle. It offers a long list of health benefits for people of all ages, such as:

Strengthening your heart and lungs
Improving mood and reducing stress
Boosting energy levels and sleep quality
Supporting brain health and memory
Helping control blood sugar and cholesterol
Strengthening bones and muscles
Reducing the risk of falls in older adults
Increasing lifespan and quality of life

In short: regular physical activity can help you feel better, move better, and live longer.

How Much Physical Activity Do You Need?

The good news is, you don’t need to become a marathon runner to gain these benefits. The U.S. Department of Health and Human Services provides the following guidelines:

Children (ages 6–17):

At least 60 minutes of moderate-to-vigorous physical activity daily Most of it should be aerobic (like running, swimming, or biking) Include activities that strengthen muscles and bones (like climbing or jumping) at least 3 days a week

Adults (ages 18–64)

At least 150 minutes a week of moderate-intensity aerobic activity (like brisk walking) or 75 minutes a week of vigorous-intensity activity (like jogging or playing soccer) Add muscle-strengthening activities (like lifting weights or yoga) on 2 or more days a week

Older Adults (65+):

Follow the adult guidelines as much as abilities allow

Focus on activities that improve balance, in addition to aerobic and muscle-strengthening exercises

Even small amounts of movement can add up. Taking the stairs, stretching during TV commercials, or going for a short walk at lunch all count.

Make May Your Month to Move

This May, use National Physical Activity and Sports Month as a fresh start. Whether it’s joining a walking group, playing with your kids outside, or trying a new fitness class, commit to moving a little more each day.

For more information on wellness, nutrition and physical activity, contact Kimberly Terrell, Family & Consumer Science Agent at kvterrel@ncsu.edu.