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

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

Ready to get started?

Use our interactive tool to build your weekly activity plan.

Get the facts

Check out our videos

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

A man with short dark hair smiles and wears a blue shirt
  • Cheryl gets active with everyday tasks and saves time with meal prep and shopping smart. Read Cheryl’s story.
Woman with gray hair smiles and wears glasses and a blue shirt

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

Check out our videos

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.
An older black woman and man smile as they stand cheek to cheek.

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

Watch our videos

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.
A family of 2 adults, 3 children, and a dog huddle together smiling for a selfie

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

Watch our videos

Get tips for building healthy routines during and after pregnancy

Woman with long dark hair and glasses wearing a green shirt smiles
  • Joni makes time to get active when life is busy and takes the stress out of eating healthy. Read Joni’s story.
Headshot of a woman with long dark hair smiling

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.

Move Your Way logo.

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.