Be Active Your Way

A Guide for Adults

  • Wondering about how much activity you need each week?
  • Want to get physically active but not sure where to begin?
  • Already started a program and would like tips on how to keep it up or step it up?

Then this booklet is for you.
Read how you can fit physical activity into your life—your way. Decide the number of days, types of activities, and times that fit your schedule.

Written for men and women ages 18 to 64, this booklet is based on the 2008 Physical Activity Guidelines for Americans released by the U.S. Department of Health and Human Services. When reading, you'll want to pay special attention to the Advice to Follow boxes in this booklet. They offer you a quick snapshot of the latest information from these new guidelines.

Share this booklet with your family and friends so you can be active together!

What is physical activity?

Did you know?

  • Some activity is better than none.
  • The more you do, the greater the health benefits and the better you’ll feel.

Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.

To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.

The good news?

People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities in this booklet that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.

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