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Physical Activity

Get Active

People of all ages benefit from exercise. It doesn’t matter how out-of-shape you feel or how long you have been inactive.

Review Date: May 11, 2012

National Health Information Center - NHIC
U.S. Department of Health and Human Services

Help a Loved One Get More Active: Quick Tips

Use these tips to encourage a loved one to get more active.

Review Date: April 18, 2012

National Health Information Center - NHIC
U.S. Department of Health and Human Services

Stay Active During Pregnancy: Quick Tips

Regular exercise can help you have a healthy pregnancy.

Review Date: April 03, 2012

National Health Information Center - NHIC
U.S. Department of Health and Human Services

Watch Your Weight

To stay at a healthy weight, balance the calories you eat with the calories you use up (burn) by being active. Staying at a healthy weight can help prevent diabetes, high blood pressure, heart disease, and disability.

Review Date: March 27, 2012

National Health Information Center - NHIC
U.S. Department of Health and Human Services

National Physical Fitness and Sports Month Toolkit

Find information and ideas on how to promote the benefits of physical activity.

Review Date: March 09, 2013

National Health Information Center - NHIC
U.S. Department of Health and Human Services

Frequently Asked Questions About Physical Activity

This page presents frequently asked questions about physical activity. Examples include: Can increasing my physical activity alone help me lose weight? If I stop my physical activity, will my muscles turn to fat? Read on to find the answers.

Review Date: February 13, 2013

Shape Up America!

Be Active Your Way: A Guide for Adults

Read how you can fit physical activity into your life—your way. This guide will help you decide the number of days, types of activities, and times that fit your schedule.

Review Date: July 11, 2014

Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services

SuperTracker

Use the SuperTracker to plan, analyze, and track your diet and physical activity.

Review Date: January 10, 2012

Center for Nutrition Policy and Promotion, U.S. Department of Agriculture

Active at Any Size

If you are a very large person, you can still be physically active. This booklet offers tips to help you become more active and healthier.

Review Date: March 14, 2013

NIH Weight-Control Information Network, National Institute of Diabetes and Digestive and Kidney Diseases

Aerobic Activity – What Counts?

Check this list to see if your exercises count as aerobic activity.

Review Date: February 09, 2012

Centers for Disease Control and Prevention - CDC
U.S. Department of Health and Human Services

American College of Sports Medicine: Brochures

These American College of Sports Medicine (ACSM) health and fitness brochures offer tips on fitness and exercise, consumer product recommendations, and more.

Review Date: February 13, 2013

American College of Sports Medicine

CDC Vitalsigns: More People Walk to Better Health

Physical activity helps control weight, but can help improve health even without weight loss. People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.

Review Date: August 07, 2012

Centers for Disease Control and Prevention - CDC
U.S. Department of Health and Human Services

Daily Food and Activity Diary

Use this printable form to write down your diet and exercise goals each day.

Review Date: February 14, 2013

NIH National Heart, Lung, and Blood Institute - NHLBI

Develop a Safe Exercise Program- (PDF)

An exercise program can increase your energy level, reduce stress, help you fight disease and promote a better night's sleep.

Review Date: February 11, 2013

National Safety Council

Everyday Ideas to Rev Up Activity

Here are some new ways to build more active time into your busy week.

Review Date: January 30, 2012

National Heart, Lung, and Blood Institute Information Center

Exercises and Stretches

Try these deep breathing, stretching and massage exercises to minimize strain caused from sitting at the computer for many hours.

Review Date: July 14, 2014

National Institutes of Health - NIH
U.S. Department of Health and Human Services

Find A Park

This tool offers a quick way to search for a state or national park near you.

Review Date: February 01, 2012

National Park Service

Find a Walking Path

When it’s time for a walk, use this tool to find a trail near you.

Review Date: February 13, 2013

American Heart Association

Find a YMCA

Enter your zip code to locate a YMCA near you for group exercise, strength training, walking, yoga, personal fitness and more.

Review Date: January 29, 2013

YMCA of the USA

Find an ACE-certified Personal Trainer

Visit this page to find American Council on Exercise-certified Fitness Professionals including personal trainers, group fitness instructors, lifestyle and weight management consultants, and clinical exercise specialists.

Review Date: March 12, 2013

American Council on Exercise®

General Physical Activities Defined by Level of Intensity- (PDF)

How do you know if you're doing moderate or vigorous intensity aerobic activities? Use this table to find out.

Review Date: March 11, 2013

Centers for Disease Control and Prevention - CDC
U.S. Department of Health and Human Services

Get Moving Calculator: Exercise/Calories Burned

Physical activity (no matter how big or small) burns calories and this calculator estimates the calorie expenditure.

Review Date: February 13, 2013

Calorie Control Council

Get Up and Go! 10,000 Steps a Day- (PDF)

Learn why walking 10,000 steps a day is recommended for weight management and overall health. This site offers various ways in which you can add this important fitness goal into your daily life.

Review Date: February 14, 2013

Shape Up America!

Getting Started - Tips for Long-term Exercise Success

Lack of physical activity is a risk factor for heart disease. This online document advises the consumer about safety steps to take towards a successful and injury-free exercise program.

Review Date: February 13, 2013

American Heart Association

Getting Started and Staying Active

The Your Heart, Your Life program can help you learn about physical activity and heart health, and to teach others too!

Review Date: May 22, 2014

National Heart, Lung, and Blood Institute Information Center

Go4Life: Get Started

If you are an older adult trying to become more active, this page offers you a good starting point. It will help you figure out your current activity level and how to build slowly from there.

Review Date: January 25, 2012

NIH National Institute on Aging Information Center

Guide to Physical Activity

An increase in physical activity is an important part of your weight management program. Examples of moderate amounts of physical activity from common chores and sporting activities is provided.

Review Date: October 14, 2014

NIH National Heart, Lung, and Blood Institute - NHLBI

Health and Fitness Tips – American Council on Exercise

Browse by category or search by keyword for the latest health and fitness research, trends, and workouts. Each tip covers a different topic related to health and fitness, including muscle strength, and weight loss.

Review Date: February 13, 2013

American Council on Exercise®

Improving Your Health: Tips for African American Men and Women

Learn new steps to change eating and exercise habits for healthier living. A substitution list provides lowfat alternatives to traditional African American foods.

Review Date: February 13, 2013

NIH Weight-Control Information Network, National Institute of Diabetes and Digestive and Kidney Diseases

Let's Move: Active Families

Engaging in physical activity as a family can be a fun way to get everyone moving. Here are a few activities and steps that you and your family can consider to get started on a path to a healthier lifestyle.

Review Date: January 25, 2012

The White House

Low Back Pain Exercise Guide

This guide can help you better understand your exercise and activity program for low back pain, which should be supervised by your therapist and orthopaedic surgeon.

Review Date: February 19, 2013

American Academy of Orthopaedic Surgeons

My Bright Future: Physical Activity and Healthy Eating Tools for Adult Women- (PDF)

This guide for adult women offers tips and tools for including healthy eating and physical activity in your daily life. Find out how your health care provider can help you set and achieve goals that are right for you.

Review Date: October 30, 2012

Maternal and Child Health Bureau, Health Resources and Services Administration

My Bright Future: Physical Activity and Healthy Eating Tools for Young Women- (PDF)

This guide for young women offers tips and tools for including healthy eating and physical activity in your daily life. Find out how your health care provider can help you set and achieve goals that are right for you.

Review Date: March 02, 2011

Maternal and Child Health Bureau, Health Resources and Services Administration

MyStart! Online

MyStart! Online is a free tool that helps people make positive lifestyle changes through walking and eating a healthier diet.

Review Date: February 01, 2011

American Heart Association

Nutrition and Physical Activity During and After Cancer Treatment: Answers To Common Questions

The American Cancer Society offers these questions and answers to address common concerns of cancer survivors regarding diet and physical activity.

Review Date: March 12, 2013

American Cancer Society

Overweight and Obesity: What You Can Do

This document highlights the importance of making fitness a priority, and offers examples of how to maintain physical activity through everyday chores and sporting activities.

Review Date: March 11, 2013

Office of the Surgeon General, U.S. Department of Health and Human Services

Physical Activity and Weight Control

Physical activity helps you control your weight by using excess calories that would otherwise be stored as fat. Balancing the calories you eat with the calories you use through physical activity will help you reach and maintain a healthy weight.

Review Date: February 14, 2013

NIH Weight-Control Information Network, National Institute of Diabetes and Digestive and Kidney Diseases

Physical Activity Improves Quality of Life

Physical inactivity is a major risk factor for cardiovascular disease. You can take a few simple steps at home, at work and at play to increase the amount of physical activity in your life.

Review Date: February 01, 2011

American Heart Association

Physical Activity Selector

The calories expended for physical activity depend not only on the type of activity, but also on your weight. This online calculator estimates the approximate number of calories you will burn when engaging in physical activity.

Review Date: November 19, 2012

Shape Up America!

Pilates

This document introduces Pilates, a form of an aerobic exercise that improves your mental and physical well-being, increases flexibility, and strengthens muscles.

Review Date: February 14, 2013

Office on Women's Health, U.S. Department of Health and Human Services

Tai Chi: An Introduction

Tai chi, which originated in China as a martial art, is a mind-body practice. Tai chi is sometimes referred to as "moving meditation"—practitioners move their bodies slowly, gently, and with awareness, while breathing deeply. Many people practice tai chi to improve their health and well-being.

Review Date: March 11, 2013

NIH National Center for Complementary and Alternative Medicine - NCCAM

Target Heart Rate and Estimated Maximum Heart Rate

Find out how to determine your activity level by measuring your heart rate.

Review Date: January 25, 2012

Centers for Disease Control and Prevention - CDC
U.S. Department of Health and Human Services

Target Heart Rate Calculator

Enter your age to find your target heart rate during exercise. Get the most out of your activities by staying within this range of heartbeats/minute.

Review Date: February 14, 2013

American Cancer Society

Test Your Physical Activity IQ

Test your knowledge about all aspects of physical activity with this short online quiz from Shape Up America!

Review Date: February 14, 2013

Shape Up America!

The President's Challenge Adult Fitness Test

Get an estimate of your level of aerobic fitness, muscular strength and endurance, flexibility and your body composition. This adult fitness test is for people aged 18 and older who are in good health.

Review Date: February 14, 2013

President's Council on Fitness, Sports and Nutrition

The Top Ten Mistakes People Make in the Gym

American Council on Exercise shares these mistakes commonly made in the gym and offers tips to help individuals stay safe during their workout.

Review Date: February 13, 2013

American Council on Exercise®

Tips for Buying Exercise Equipment

This online fact sheet from the FTC advises consumers on exercising good judgment when evaluating advertising claims for fitness products.

Review Date: October 07, 2014

Federal Trade Commission

Tips to Help You Get Active

This booklet can help you get moving by offering ideas to beat your roadblocks to getting active.

Review Date: February 14, 2013

NIH Weight-Control Information Network, National Institute of Diabetes and Digestive and Kidney Diseases

Videos: Physical Activity for Everyone

Learn how to do muscle strengthening exercises in these videos.

Review Date: January 30, 2012

Centers for Disease Control and Prevention - CDC
U.S. Department of Health and Human Services

Walking And Your Feet: Benefits of Exercise Walking

Walking helps control weight, blood sugar, and cholesterol levels and is the perfect complement to a sensible diet to lose weight and keep it off. Learn about foot care, walking shoes, stretching, and how to get significant benefits from walking.

Review Date: June 14, 2011

American Academy of Podiatric Sports Medicine

Walking: Trim Your Waistline, Improve Your Health

Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health.

Review Date: October 30, 2014

Mayo Foundation for Medical Education and Research

Weight Training: Do's and Don'ts of Proper Technique

Effective weight training depends on proper technique. Follow these do's and don'ts to get the most out of your weight training program.

Review Date: January 30, 2012

Mayo Foundation for Medical Education and Research

Welcome to the Fitness Center

Being active means different things to different people. We developed the Fitness Center to appeal to you no matter what level of physical activity you currently enjoy. Let us show you how to develop an activity program that's right for you.

Review Date: February 13, 2013

Shape Up America!

What I Need to Know About Physical Activity and Diabetes

One way to take care of your diabetes is by being physically active. This document tells you some important precautions you should be aware of before starting physical activity.

Review Date: January 25, 2012

NIH National Diabetes Information Clearinghouse - NDIC
National Institute of Diabetes and Digestive and Kidney Diseases

Your Guide to Lowering High Blood Pressure: Physical Activity

Being physically active is one of the most important steps you can take to prevent or control high blood pressure. Find out how you can become more physically active.

Review Date: January 26, 2012

National Heart, Lung, and Blood Institute Information Center

Your Guide to Physical Activity and Your Heart - (PDF)

This booklet will help you understand the impact of physical activity on your heart, as well as the power of regular activity to help keep you healthy overall.

Review Date: January 26, 2012

National Heart, Lung, and Blood Institute Information Center