On The Go

Research shows that at any age, even a small amount of exercise is beneficial to overall health. An active lifestyle can reduce your risk of developing heart disease by half, as well as reducing the risk of type 2 diabetes and certain cancers. Consistent exercise regimens can improve cardiovascular health, mental health, respiratory function, immune responses, bone strength and metabolism.

Ways to Get Active

  • Find something that you like to do, such as gardening, biking, walking, canoeing, swimming, hiking, running or dancing.
  • Take your dog for a walk; they need the exercise too.
  • Join a local group or team to play a sport that you enjoy.
  • When available, take the stairs instead of the elevator.
  • Work a little harder at things you already do. We all like a challenge!  
  • Start moving while watching television.
  • Make exercise a family affair. Take the kids out for new activities.
  • Be consistent and set a schedule.

Everyday Ideas to Move More

To find additional local resources for physical activity in your community, visit the Well-Ahead Community Resource Guide!

If you have been inactive, always consult your healthcare provider before starting a physical activity program.

Why Do We Need Physical Activity?

In combination with healthy eating, physical activity is an essential component of a healthy lifestyle. Regular physical activity improves both your immediate overall health and quality of life now and has lasting effects for the future. Staying active not only helps prevent or delay many health problems, it can help manage weight, provide energy, reduce stress, and promote a stronger mind and body.


How Much Physical Activity is Enough?

Physical activity is good for all individuals at all ages. Recommendations may vary depending on a person's stage of life and/or health status. If you have health problems such as heart disease, high blood pressure, diabetes or injuries, consult your doctor about the types and amount of activity that are right for you. Even if you have not been active in a long time, you can find activities that will work for you. Remember to start slow and add a little at a time to reach your goal.


Types of Physical Activity

There are four basic categories of physical activity: balance, flexibility (stretching), endurance (aerobic) and strength (resistance training). Most people tend to focus on one activity or category and think they are doing enough. Each type is different and doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut the risk of injury. See below to learn more.


Get Active at Work

Studies are showing a sedentary lifestyle can shorten our life and that sitting all day is taking a major toll on our health. Employees are encouraged to be more physically active throughout the day by taking the stairs, scheduling walking meetings, standing and stretching throughout the day.   


Get the Entire Family Active

Add some fun to your family's schedule and plan activities together that get everyone moving. Below you will find many ideas to get you started.  


To find additional local resources for physical activity in your community, visit the Well-Ahead Community Resource Guide!

Fitness Plans and Goals

We all have different ideas and goals when it comes to our physical activity. Whether you are a beginner, intermediate or advanced there is always something new to aim for or try.  



Active People, Healthy Nation is a national initiative led by the CDC to help 27 million Americans become more physically active by 2027. Increased physical activity can improve health, quality of life and reduce healthcare costs.