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Did you know that physical activity can help you feel better right away?

Boosts your mood
Sharpens your focus
Reduces your stress
Improves your sleep

So get more active and start feeling better today.

How much activity do I need?

Moderate-intensity aerobic activity

Anything that gets your heart beating faster counts.
At least 150 minutes a week.

Muscle-strengthening activity

Do activities that make your muscles work harder than usual.
At least 2 days a week

Tight on time this week? Start with just 5 minutes. It all adds up!

Or get the same benefits in half the time. If you step it up to vigorous-intensity aerobic activity, aim for at least 75 minutes a week.
Is it moderate or vigorous? Use the talk test to find out. When you are being active, just try talking:

If you are breathing hard but can still have a conversation easily, it is moderate- intensity activity
If you can only say a few words before you have to take a breath, it is vigorous-intensity activity

What counts?

Whatever gets you moving! Even things you have to do anyway or things that do not feel like exercise, you can get more active. No matter who you are, where you live, on your own, or together. You can find a way that works for you. And over time, physical activity can help you live a longer, healthier life.

Lower your risk of diseases like type 2 diabetes and some cancers
Control your blood pressure
Stay at a healthy weight

So take the first step. Get a little more active each day. Move your way.

Find tips to get moving and build a weekly activity plan by visiting Move Your Way

Department of Health and Human Services

Lindsay, A. 2011, Move Your Way, Department of Health and Human Services

Printable Version (PDF)

Learn more about the author(s)

Annie Lindsay

Also of Interest:


*Eat Smart Be Active - Active Preschoolers: Indoor Play* This publication for parents provides ideas for indoor play for preschoolers. Weigel, D. 2022, Extension \| University of Nevada, Reno
*Eat Smart Be Active - Active Preschoolers: Outdoor Play* This publication for parents provides ideas for outdoor play for preschoolers. Weigel, D. 2022, Extension \| University of Nevada, Reno
*Eat Smart Be Active - Let's Keep Moving: Unstructured Play* This publication for parents provides ideas for unstructured play for children 3 to 5 years old. Weigel, D. 2022, Extension \| University of Nevada, Reno
*Eat Smart Be Active - Let's Move Together: Structured Play* This publication for parents provides ideas for structured play for children 3 to 5 years old. Weigel, D. 2022, Extension \| University of Nevada, Reno
*How to leverage your state's land grant Extension system: Partnering to promote physical activity.* The purpose of this manuscript is to describe Extension and provide case studies on physical activity promotion within this setting. Harden, S., Gunter, K., Lindsay, A. R. 2018, Translational Journal of the American College of Sports Medicine 3(15):113-118

Associated Programs

Kids and leader dancing with colored scarves in a classroom

Healthy Kids Resource Center

A one-stop shop for evidence-based research, resources, curricula, activities and materials that focus on obesity prevention for teachers and parents of young children. It is designed to educate parents and teachers as well as provide the tools needed to teach young children how to live a healthy lifestyle.

Healthy Kids - Physical Activity Toolbox

The toolkit will assist parents, child care providers and teachers with integrating physical activity throughout each day and providing programming that helps children meet age-level physical activity recommendations.

Move Your Way