Based in Cream Ridge, NJ, Edward Granaghan is an experienced traveler and avid health enthusiast. While traveling Edward Granaghan has observed several concerning health trends throughout the nation, including America’s general lack of fitness and physical activity. Despite ranking as one of the nation’s healthiest states in the country on the United Health Foundation’s 2025 America’s Health Rankings Annual Report, New Jersey posted its highest prevalence of physical inactivity since the report began nearly four decades ago. Fortunately, Americans in New Jersey and other parts of the country can take a few steps to improve their fitness through increased physical activity.
First, Americans must understand the nature and consequences of physical inactivity. Medical professionals define physical activity as a failure to meet minimum guidelines for physical activity. The American Heart Association advises Americans to engage in between 30 and 60 minutes of aerobic exercise three to four times per week, while the Centers for Disease Control and Prevention (CDC) recommends that all Americans engage in at least 150 minutes of moderately intense physical activity per week, in addition to two sessions dedicated to muscle-strengthening exercises. Americans who fail to meet these standards should be aware that these constitute minimum recommendations, and that increased physical activity will yield further health improvements.
According to the CDC, less than 50 percent of Americans aged 18 and older meet the organization’s guidelines for aerobic activity, while just 24 percent of American adults adhere to both aerobic and muscle-strengthening activity guidelines. These numbers do not quite describe the full extent of the problem. CDC data indicates that up to 35 percent of Americans, or about 50 million people, lead largely sedentary lifestyles, with 20 percent of the adult population engaging in zero physical activity outside of work. Related stats include the average American sitting for about 9.5 hours each day, according to the Cleveland Clinic, and spending over seven hours using screens, per Magnet ABA.
There are many health consequences of physical inactivity. One of the most direct and complex symptoms of physical inactivity is obesity, which impacts more than 40 percent of the nation. Obesity leads to many additional health complications and, most notably, accounts for an 85 percent increase in a person’s risk for premature death, according to the Nuffield Department of Population Health.
Increasing physical activity is critical to health and wellness, but the process can feel overwhelming to people accustomed to mostly sedentary lifestyles. To begin, Americans should consult with their primary care provider and establish safe, realistic objectives. Exercising too frequently or vigorously can lead to health complications for people with limited stamina or pre-existing health conditions. Furthermore, consistency is key to sticking with an exercise routine, and setting unrealistic workout goals can cause a person to repeatedly skip sessions, eventually regressing to a completely inactive lifestyle.
Experts advise individuals to start with 10 minutes of walking per day. They should gradually increase the duration and intensity of their workouts. To meet CDC guidelines, a person must walk for around 22 minutes per day, though doubling this figure can lead to greater health improvements. Over time, individuals should start to vary their activity and engage in different types of workouts to exercise different parts of their body. They can also engage in specific training techniques, such as high-intensity interval training.
