Walk. Run. Dance. Play. What's your move?

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:

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. 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 musicles work harder than usual. At least 2 days a week.

Ready to get started?

Use our interactive tool to build your weekly activity plan.

Get the facts

Check out our videos

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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!

How much physical activity do kids and teens need? At least 60 minutes every day. As part of their daily 60 minutes, kids and teens also need muscle-strengthening activity and bone-strengthening activity at least 3 days a week.

Help your kids move more

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

Learn the basics


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

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