Americans should sit less and move more, even if that activity comes in tiny chunks, according to the U.S. Department of Health and Human Services’ (HHS) latest physical activity guidelines.

Axar.az reports citing The Time that the core recommendations in the 2018 Physical Activity Guidelines for Americans, which were published Monday in the Journal of the American Medical Association, aren’t all that different from the previous iteration, which was released in 2008. The tone, however, has shifted to include more manageable forms of activity and to promote benefits of exercise that go beyond physical health, such as improved cognitive function, mental health and sleep quality — changes that may encourage more Americans to adhere to the standards.

Just as they did in 2008, the guidelines urge American adults to shoot each week for at least 75 minutes of vigorous aerobic exercise (such as running), at least 150 minutes of moderate aerobic activity (such as brisk walking) or some combination of the two.

Time and intensity recommendations are less stringent for children, but the guidelines still encourage kids to keep moving to avoid excess weight and heightened risks of chronic disease. The standards also include specific recommendations for pregnant women, for whom physical activity may reduce the risk of complications such as gestational diabetes and excessive weight gain. All pregnant and postpartum women should do at least 150 minutes of moderate aerobic activity per week, the paper says, while those who were very active before pregnancy can likely continue with their regular routines.