Skip to Main Content View Text-Only

The City of Portland, Oregon

Office of Management & Finance

Bureau of Human Resources

Knowledgeable | Helpful | Responsive

Phone: 503-823-3572

Benefits Line: 503-823-6031

1120 SW 5th Ave, Room 987, Portland, OR 97204

More Contact Info

Move More

Move More

Want to feel energized, motivated and productive, even in the afternoons? More movement could help!

Moving your body increases blood flow to muscles and you brain which keeps you alert and focused throughout the day, so you can stay energized and engaged. Being more active can help you think more clearly, feel and sleep better, manage stress and perform daily tasks with greater ease.

Physical activity recommendations are based on the  Physical Activity Guideline for Americans, 2nd edition, published by the U.S Department of Health and Human Services. Current scientific evidence supports the connection between physical activity, health and well-being, chronic disease prevention and quality of life.

Recommendations for Adults

At least 150 minutes per week of moderate – intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both.

  •  Moderate to high intensity muscle strengthening activity (such as resistance or weight training) at least 2 days per week.
  • Spend less time sitting!
  • Increase amount and intensity gradually over time.

Recommendations for Kids

  • Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
  • Ages 6-17 years old should get at least 60 minutes per day of moderate to vigorous intensity physical activity (cardio) at least 3 days per week.
  • Increase amount and intensity gradually over time.

Additional resources:

Physical Activity Basics

American Council on Exercise