Move

girl in pink shirt kicking a purple ball with her family in a park

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.

Set Goals

Set yourself up for success with SMART goals

View Exercises

Browse aerobic, strength and flexibility exercises

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

three individuals doing leg and side stretches in urban setting outside

Adults Need

icon of stick figures doing aerobic activities

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:

icon of stick figures doing physical activity such as dancing, jumping and walking

60 minutes of physical activity every day; at least 3 days should include
muscle and bone strengthening activity like jumping, climbing and running

caregiver and a patient on a counch using dumbells to do arm curls

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.

family holding hands while hiking and smiling in the woods

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.