As the holiday season approaches and people get ready to indulge in rich foods while they might have gained some pounds during the COVID-19 pandemic, experts say it is important to stay active.

The weather is cooler, making it more comfortable to walk, jog, bike and do other activities outdoors. Exercise is a good way to boost your immunity, which is especially critical during cold and flu season. Physical activity also lowers adults’ risk of high blood pressure and stroke while improving mental health and cognitive function, among other benefits, according to the Centers for Disease Control and Prevention (CDC).

Children ages 3 to 5 years old should engage in physical activity throughout the day for their development and growth, according to CDC. The CDC recommends youths ages 6 to 17 do at least one hour of moderate to vigorous intensity physical activity every day, including daily aerobic movements. It says kids in that age group should do exercise that strengthens bones, including running and jumping, three days a week. The CDC recommends those ages 6 to 17 participate in activities that build muscles, including climbing and push-ups, three days a week. The Arizona Department of Health Services’ AZ Health Zone recommends adults take part in exercise that is moderate-intensity, including walking briskly, heavy gardening and vacuuming for at least 150 minutes a week.

For more information, visit the CDC at cdc.gov and AZ Health Zone at azhealthzone.org.