Whether sitting behind the wheel of a vehicle or at a desk, the American Heart Association (AHA) warns that sitting too much may increase the risk for heart disease. And if you’re not moving enough, you’re not alone. The AHA reports that only about one in five adults get enough exercise to maintain good health. Physical activity is one of the best ways to keep your heart and brain healthy. It relieves stress, improves mood, gives you energy, helps with sleep and can lower your risk of chronic disease, including heart disease, dementia and depression. So whether you’re on the road or in the office (home offices, included), here are some recommendations from the American Heart Association that will help keep your ticker and your thinker in tip-top shape

How much physical activity do you need? Here are the American Heart Association recommendations for adults.

Fit in 150+

• Get 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), preferably spread throughout the week.

• Move More, Sit Less

• Get up and move throughout the day. Any activity is better than none. Even light-intensity activity can offset the serious health risks of being sedentary.

• Add Intensity

• Moderate to vigorous aerobic exercise is best. Your heart will beat faster, and you’ll breathe harder than normal. As you get used to being more active, increase your time and/or intensity to get more benefits.

• Add Muscle

• Include moderate- to high-intensity muscle-strengthening activity (like resistance or weight training) at least twice a week.

Learn more at heart.org.