Walking is one of the most popular ways to get more physical activity as an adult. It’s free, easy to get started, and you can fit it into your day any time you want.

The U.S. Department of Health and Human Services recently updated advice about how much physical activity you and your family should try to get. The new Physical Activity Guidelines for Americans is based on the latest research on how activity affects health.

You know you need to do it, but there are always a million excuses not to. This NPR podcast gives you the science behind getting up and moving, making exercise a habit that sticks and getting the most from your workout.