Walk. Run. Dance. Play. What's your move? - Move Your Way

Everyone needs physical activity to stay healthy. But it can be hard to find the time in your busy routine.

The Move Your Way® tools, videos, and fact sheets on this page have tips that make it easier to get a little more active. And small changes can add up to big health benefits!

No matter who you are, you can find safe, fun ways to get active — to move your way.

Find tools and resources:

For adults
For older adults
For parents
For during and after pregnancy

For adults:

Get moving today

Physical activity can make daily life better. So get more active — and start feeling better right away!

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

Adults need a mix of physical activity to stay healthy

Ready to get started?

Use our interactive tool to build your weekly activity plan.

Get the facts

Physical activity can make your daily life better. Read the fact sheet about physical activity for adults [PDF - 294 KB].

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Check out our videos

Don’t feel like getting active? Learn some tips for getting motivated [YouTube – 2:04].

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Too busy for physical activity? Get tips for fitting more activity into your day [YouTube – 1:59].

Read stories about boosting your health with physical activity and healthy eating

Jeff gets active on most days and is trying to eat healthier. Read Jeff’s story.

Cheryl gets active with everyday tasks and saves time with meal prep and shopping smart. Read Cheryl’s story.

For older adults:

Get active to age well

Physical activity can help you stay healthy and independent as you age. Being active can:

Make it easier to do everyday tasks, like cleaning and grocery shopping
Help ease pain and manage other health problems
Lower your risk of falls — and your risk of an injury if you do fall

What types of physical activity do older adults need to stay healthy? Moderate-intensity aerobic activity for at least 150 minutes a week. Muscle-strengthening activity at least 2 days a week. Mix in activities to improve your balance! Try activities that count as more than 1 activity type, like dancing, sports, or tai chi. If that’s more than you can do right now, start slow and do what you can - even 5 minutes of physical activity has real health benefits.

Ready to make a plan?

Use our interactive tool to build your personalized weekly activity plan.

Learn tips to get moving

Did you know physical activity can help you stay independent as you get older? Read the fact sheet about physical activity for older adults [PDF - 1.2 MB].

It’s important to get a mix of activity types as you get older. Read the fact sheet about different activity types for older adults [PDF - 1.1 MB].

A thumbnail for the Move Your Way Activity for Older Adults infographic PDF.

Check out our videos

Trying to get motivated to move more? Make a pledge! Watch this video to see how [YouTube – 0:31].

A video still from the Move Your Way youtube video on how older adults can get motivated.

Want to get active and get things done at the same time? Watch this video about making yardwork a workout [YouTube – 0:30].

A video still from the Move Your Way Youtube video on how older adults can get active and get things done at the same time. An older woman with blond hair is wearing a light blue visor and a yellow shirt.

Learn about eating healthy and getting active safely as you age

John and Patty find creative ways to eat healthy and get active indoors. Read their story.

For parents:

Get your kids moving

You know kids need physical activity to grow up strong and healthy.

But did you know it can help them feel better right away?

Better sleep
Better mood
Better grades

And when you move with your kids, you get the health benefits, too!

Move Your Way Twitter and Facebook content for parents: How much physical activity do kids and teens need?

Help your kids move more

Use our interactive graphic to see how they can get the recommended 60 minutes a day.

Learn the basics

Find out how your kids can get enough physical activity. Read the fact sheet for parents [PDF - 1.9 MB].

Learn how sports can help your kids get active and build important life skills. Check out the sports fact sheet for parents [PDF - 1.7 MB].

Thumbnail for the "Help your kids find their way to play" infographic PDF.

Help children understand why physical activity is important. Share this fact sheet with your kids [PDF - 1.4 MB].

Watch our videos

Get moving as a family! See how you can get active together [YouTube – 1:55].

Stuck indoors? Learn how to get kids moving without leaving the house! [YouTube – 1:47].

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Have a teen? Get ideas for helping teens get more active [YouTube – 0:29].

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Learn about creating healthy habits as a family

Luis, Camila, and their 3 kids are getting active and making healthy meals as a team. Read their story.

For during and after pregnancy:

Find your way to move

Physical activity is safe and healthy during and after pregnancy — and it can help you feel better right away!

More energy
Better mood
Less stress

It can even make labor shorter and recovery faster. And when you’re active, it’s easier to keep up with your kids as they grow!

Everyone needs a mix of physical activity during and after pregnancy. You need at least 150 minutes a week of moderate-intensity aerobic activity — anything that gets your heart beating faster counts. You need at least 2 days a week of muscle-strengthening activity — do activities that make your muscles work harder than usual. Is that more than you can do right now? Start with just 5 minutes. It all adds up!

Ready to get more active?

Use our interactive tool to see how you can build more activity into your day. You may already be more active than you think!

Find more information

Physical activity can help you have a healthy pregnancy. Read this fact sheet to learn more [PDF - 586 KB].

After having a baby, it can be hard to get active again. Check out this fact sheet for tips to get started [PDF - 713 KB].

Watch our videos

Add a little more activity to your week! See how you can get more active during pregnancy [YouTube – 2:33].

Looking for ways to get more active after having a baby? Watch this video for ideas [YouTube – 2:12].

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Get tips for building healthy routines during and after pregnancy

Nikia stays active during pregnancy and makes healthy food choices. Read Nikia’s story.

Joni makes time to get active when life is busy and takes the stress out of eating healthy. Read Joni’s story.

What is Move Your Way?

Move Your Way is a physical activity campaign from the U.S. Department of Health and Human Services to promote the recommendations from the Physical Activity Guidelines for Americans.

Learn more

Looking for resources for health professionals?

Move Your Way also has tools and resources for health care providers and other professionals. Check out the full set of Move Your Way materials for professionals.