Nutrition and Physical Activity Initiative

Get Physically Active!

Being physically active is important for a healthy lifestyle. It can also help you think, feel, and sleep better. Help your family build long-lasting healthy habits by moving together in ways that are fun and enjoyable!

Move, Build & Strengthen Together

What is physical activity? Physical activity is body movement that requires more energy than when you are resting.

How long should I be physically active? Children and teenagers need to be active for at least 60 minutes a day. Adults are advised to stay active for at least 30 minutes a day.

What type of activity counts as physical activity? A lot of different types of activity count as physical activity! Find a few that are fun and exciting for you and your family. Mix and match different types of activities for a balanced approach to physical fitness.

Click each item for activity tips.

Move Your Body

Aerobic activities use larger muscles like your arms and legs. These activities make your heart beat faster and lungs breathe harder.

Aerobic Activities

Light /Moderate Activities:

Casual walking
Riding a bike on a flat surface
Playing in a pool
Light dancing such as ballroom dancing
Pushing a grocery cart around the store
Cleaning up or helping with yard work

Vigorous (Hard) Activities:

Running or jogging
Riding a bike fast or uphill
Swimming laps at a faster speed
Fast dancing such as hip hop or Zumba
Sports or active playground games

Build Your Muscles

Muscle-building activities make your muscles work harder than usual. These activities need strength and power from your muscles.

Muscle Building Activities

Light/moderate include:

Climbing or going up or down a hill/slope
Active games and/or sports
Taking the stairs
Bodyweight exercises like push-ups, squats, sit-ups
Hiking

Strengthen Your Bones

Exercise helps keep bones strong and healthy. Bones get stronger through weight-bearing impact activities like running and muscle-strengthening exercise.

Bone Building Activities

Light/moderate activities include:

Running, jogging, and/or walking
Jumping rope, hopscotch, and/or skipping
Sports that involve jumping or rapid changes in direction such as soccer or basketball

Get Your Family Moving

Being physically active helps everyone in the family stay healthy.

Here are some tips to motivate and encourage your kids!

Involve everyone in family activities: Have family dance competitions, clean-up time, gardening sessions.
Listen to music: Get in the groove by pairing music with your activities to keep your family motivated.
Go outside: Take a walk together before or after dinner or find a walkable/bikeable path to take to and from school.
Limit screen time: Set a timer to limit the amount of screen time your family engages in each day.
Be involved: Help your kids check out before- and after-school programs or events. Encourage them to sign up for sports or recreational activities that keep them moving.
Plan: Try setting aside time for activities that align with your schedule. Write it on your family calendar and buddy-up with friends to make it more fun.
Encourage your kids: Use words of encouragement to help them get excited about physical activity, such as "Let’s walk a little longer to help us get stronger."
Use interactive tools: Consider using activity guides, step trackers, and short, child-appropriate exercise videos if your kids need motivation to get moving.
Be a role model: Exercise with your kids and make physical activity a fun routine for the whole family!