Let's Get Moving
Physical activity is fundamental to maintaining good health and overall wellbeing for both children and adults.
Get Started
Kickstart your journey to a healthier lifestyle! Sit less. Move more.
Set Goals
Set yourself up for success with SMART goals to stay motivated and on track!
View Exercises
Browse aerobic, strength and flexibility exercises you can do at home.
Did you know physical activity can help
you feel better the same day?
• Boosts mood
• Sharpens focus
• Reduces stress
• Improves sleep
Over time, regular physical activity can
help prevent chronic diseases, such as:
• Heart disease
• Stroke
• High blood pressure
• High cholesterol
• Type 2 diabetes
• Cancer
• Depression
Adults Need:
At least 150 minutes of aerobic activity (moderate-intensity activity) per week and at least 2 days per week of muscle-strengthening activity
Children and Teens Need:
60 minutes of physical activity every day; at least 3 days should include muscle and bone strengthening activity like jumping, climbing and running
Getting Started
If you have current health issues, ask a medical professional for advice on safe workouts.
If you have not been physically active,
ease into exercise.
If you experience chest tightness or pain or difficulty breathing while exercising, stop immediately and seek medical help.
Sit Less
Sedentary time is the amount of time spent sitting, reclining or laying down. Sedentary activities include watching TV, scrolling on a mobile device, sitting at a desk or driving for extended periods of time.
Too much sedentary time can have negative effects on both physical and mental health. In addition to regular physical activity, it is important to break up long periods of sitting or lying down with frequent standing or movement breaks throughout the day.
Set yourself up for success:
Set SMART Goals
SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant and Time-bound. By setting SMART goals, you can ensure that your goals are realistic and achievable within a specific timeframe. Being SMART with your fitness routine will help you stay motivated and on track as you work toward adding regular physical activity into your self-care routine.
SPECIFIC:
“I will walk for 15 minutes 3 mornings this week.”
MEASURABLE:
“I will take 10,000 steps today.”
ACHIEVABLE:
“I will stretch for 10 minutes after work.”
RELEVANT:
“I will do muscle-strengthening exercises twice a week to prevent injury.”
TIME BOUND:
“I will walk a marathon in a month and track daily miles.”
MOVE YOUR WAY
Regular physical activity doesn’t need to involve a gym. Plenty of activities count toward aerobic and muscle-strengthening recommendations. It’s important to find activities that you enjoy the most. If you like doing it, you’re more likely to do more of it and the more you move, the more benefits you reap.
DANCE
SWIM
RIDE A BIKE
HIKE
PLAY SPORTS
GARDEN
DO CHORES
PLAY TOGETHER
PUSH A STROLLER
WALK WITH A WHEELCHAIR USER
MOW THE LAWN
