Guides
Seven guides to moving more, in reading order
Each guide explains one part of the Physical Activity Guidelines for Americans in plain language, with safety advice from federal agencies and local facts from official Pittsburgh-area government pages. Each one lists its sources and was last reviewed against them on 2026-10-22.
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Guide 01
How much physical activity adults need each week
The weekly amounts in the Physical Activity Guidelines for Americans, what moderate and vigorous mean, and how to tell which one you are doing.
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Guide 02
Starting from zero: building up safely
Why some activity is better than none, how to build up gradually, and when the guidelines suggest talking with a doctor before you step things up.
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Guide 03
Strength activity twice a week, without a gym
What counts as muscle-strengthening activity, how many repetitions and sets the CDC describes, and ways to cover the major muscle groups at home.
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Guide 04
Walking and active travel around the city
How brisk walking and cycling for everyday trips count toward the guidelines, and the federal safety advice for people on foot and on bikes.
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Guide 05
Staying active through heat, cold, storms and smoky air
Federal guidance on exercising in hot weather, cold and wet conditions, thunderstorms and poor air quality, and where Allegheny County publishes local air data.
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Guide 06
Public places to be active in and around Pittsburgh
What the City of Pittsburgh, Allegheny County and Pennsylvania say they offer in public parks, pools and recreation centers, and how to check current details.
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Guide 07
Activity for older adults: aerobic, strength and balance
What the guidelines add for people 65 and older, why balance activity matters, and the CDC steps for lowering the risk of falls.