National Physical Fitness and Sports Month is a great time to promote the benefits of physical activity.

Getting active increases your chances of living longer and can help you:

• Control your blood pressure, blood sugar, and weight.

• Raise your "good" cholesterol.

• Prevent heart disease, colorectal cancer, and type 2 diabetes.

Here are some tips to help you get active:

• Aim for at least 2 hours and 30 minutes of moderate activity a week. This includes things like walking fast, dancing, or biking.

• Do muscle-strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms.

If you are trying to help someone get active

• Invite them to walk with you.

Start small – try taking a walk after dinner twice a week.

• Get informed

Learn new stretches and warm–up exercises, find sample walking programs, and read about the benefits of exercise in your guide to physical activity and your heart [PDF – 1.29 MB].

• Be understanding.

What is your loved one's reason for not getting active? Maybe he or she feels overwhelmed or embarrassed. Be patient. Let your loved one do things at a comfortable pace. In the meantime, you can be a positive role model by staying active and eating healthy.

• Recognize small efforts.

Offer encouragement. Even if your loved one did not meet his or her exercise goals for the week, give praise for the activities your loved one did do.

• Choose healthy gifts

For birthdays or special rewards, choose gifts to encourage your loved one to exercise:

• New sneakers or workout clothes

• A basketball or balance ball

• Hand weights

• Pedometer

• Gift certificate to an exercise class

Quick Guide to Healthy Living

• Get Active

• Help Your Child Stay at a Healthy Weight

• Watch Your Weight

Personal Health Tools

• Assess Your Food Intake and Physical Activity

• Reduce Television Screen Time Log for Children (PDF - 230KB)

More Information (Health A-Z)

• Exercise and Physical Fitness

Resources

• President’s Council on Physical Fitness and Sports National Physical Fitness and Sports Month Sponsor

• President’s Council on Physical Fitness and Sports, The President’s Adult Fitness Test and the PCPFS National Physical Fitness and Sports Toolkit

• Department of Health and Human Services, Office of Disease Prevention and Health Promotion, 2008 Physical Activity Guidelines

• Department of Health and Human Services, Office on Women’s Health, Nutrition and Physical Activity Information: BodyWorks

• Department of Health and Human Services, Office on Women’s Health, Staying Active and Eating Healthy

• National Institutes of Health, National Heart, Lung, and Blood Institute, Physical Activity: Are You Ready?

• National Institutes of Health, National Heart, Lung, and Blood Institute, We Can!