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Be Active

You know you need physical activity to stay healthy. But did you know it can help you feel better right away?

  • Boost your mood
  • Sharpen your focus
  • Reduce your stress
  • Improve your sleep

So get more active – and start feeling better today! Not sure how much physical activity you need? It’s recommended that adults participate in 150 minutes of moderate-intensity aerobic activity per week. Additionally, adults should also engage in a muscle strengthening activity twice per week. If you’re asking yourself, “What activities count?” the answer is easy: whatever gets you moving!

Yard work, cleaning the house, walking the dog and other activities you have to do anyway all count as long as you’re moving. Activities that get the heart beating faster counts like taking your child for a walk in a stroller, tending to a garden or dancing are great moderate intensity aerobic activities. Any activity that makes your muscles work harder than usual can be considered a muscle strengthening activity.

If you’re tight on time, start with 5 minutes of each activity. It all adds up!

The Move Your Way Campaign recommends physical activity for children, seniors and even pregnant women. No matter who you are, where you live, on your own, or together, you can get more active. You can find a way that works for you! Physical activity can help you live a longer, healthier life. Over time, physical activity can

  • Lower your risk of diseases like type 2 diabetes and some cancers
  • Control Blood Pressure
  • Stay at a healthy weight

Need help taking that first step? Check out the Move Your Way Campaigns weekly activity planner for tips on how to get more active each day.

Age Physical Activity Reccomendations
Adults (18 and older)

-150 minutes of aerobic activity per week


-Muscle strengthing activity twice per week

Children (age 6 - 17)

60 minutes of aerobic activity per day*

*One week of activity should include:
-3 days of muscle strengthing activity
3 days of bone strengthing activity



Types of Activity


Any activity that gets your heart beating faster, such as:

  • running
  • jumping
  • dancing



Any activity that makes your muscles work harder, such as:

  • climbing
  • swimming
  • lifting weights


Any weight-bearing activity, such as:

  • running
  • jumping rope
  • sports

Here are 10 simple activities to get started:

  1. Go for pre- or post-dinner walks.
  2. Crank up the music and get down!
  3. Make a game out of household chores.
  4. Sneak workouts into other activities.
  5. Turn TV commercials into fitness breaks.
  6. Have a weekly sports night.
  7. Walk or run for charity.
  8. Put your kids to work in the yard.
  9. Team up for gardening.
  10. Walk the dog.

Want to find fitness ideas and activities in your area?Click on your county to see listings near you:

Select a county on the map to view facilities