Get Fit PGH

A plain-language guide for Pittsburgh

Move a little more. Start from the guidelines.

Get Fit PGH explains, in plain language, how much physical activity adults need and how to build up to it safely, for people who live in Pittsburgh. The guidance comes from the federal Physical Activity Guidelines for Americans and the agencies that explain them. Local details come only from official city, county and state pages. Nothing is sold here.

How much activity do I need? See all seven guides
A drawing of three rivers meeting at a point, with a dotted walking path along the bank and a gold sun rising over low hills.
Three rivers, one point, and a path along the water.

The adult weekly targets, in brief

  • 150minutes of moderate activity such as brisk walking, spread across the week
  • 75minutes of vigorous activity such as jogging, as an alternative, or a mix of both
  • 2days of muscle-strengthening working all the major muscle groups

From the CDC's summary of the Physical Activity Guidelines for Americans, 2nd edition. Adults 65 and older also need balance activities. Some activity is better than none.

The route

Seven guides, from the first step to every season

Start with how much activity the guidelines describe, then build up safely, add strength, use the trips you already make, plan around the weather, use public places, and adapt it all after 65.

  1. How much physical activity adults need each week

    The weekly targets, the two kinds of intensity and the talk test.

  2. Starting from zero: building up safely

    Small first steps, gradual increases and when to check with a doctor.

  3. Strength activity twice a week, without a gym

    Muscle groups, repetitions and sets, and home-friendly options.

  4. Walking and active travel around the city

    Turning trips into activity, with federal pedestrian and bike safety advice.

  5. Staying active through heat, cold, storms and smoky air

    Heat, cold, lightning and air quality, from the agencies that track them.

  6. Public places to be active in and around Pittsburgh

    City, county and state public facilities, from their own official pages.

  7. Activity for older adults: aerobic, strength and balance

    The three kinds of activity after 65, and lowering the risk of falls.

How these guides are made

Public health sources, not fitness fashion

Advice about exercise is everywhere, and much of it cannot be checked. These guides take a narrower path: they explain what U.S. public health agencies publish, name the documents each guide relies on, and say plainly what a general guide cannot know about your own health.

Read the editorial policy

  • Government sources onlyHealth guidance comes from HHS, the CDC, the National Institutes of Health and MedlinePlus, and safety agencies such as the National Weather Service and NHTSA. Pittsburgh facts come from official city, county and state pages.
  • No venues, no productsNo gyms, studios, brands, supplements or equipment are recommended, and nothing is sold. There are no affiliate links or ads.
  • Not medical adviceThe guides are general information. Your doctor or another qualified professional is the right person to advise on your own situation.

Not active at the moment?

The guidelines say any amount of activity has some benefit

You do not have to reach 150 minutes in the first week. The second guide explains how to start small, build up gradually and know when to check with a doctor first.

Read starting from zero: building up safely