iStock/ThinkstockBy DR. JENNIFER ASHTON, ABC News Senior Medical Contributor

How much activity are you getting every week? If the answer is not much, you’re not alone.

According to the Centers for Disease Control and Prevention, 31 million Americans 50 and over are inactive beyond the basic movements needed for daily life activities.

The CDC looked at men and women nationwide and found inactivity was higher for women compared with men and significantly increased with age.

Physical activity can delay or prevent many chronic diseases, including heart disease, type 2 diabetes and dementia, and reduce the risk of premature death.

Here are some things you can do to get moving and keep moving:

• Start a friendly competition with friends, family or coworkers.

• Try a wearable device or check your phone for a more accurate indication of how many steps you’re taking every day.

• Don’t sit when you can stand.

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