Get Moving During National Physical Fitness and Sports Month: Why Physical Activity Matters for Your Health and Happiness

May isn’t just another spring month — it’s National Physical Fitness and Sports Month, a nationwide observance proclaimed by the President that highlights the powerful benefits of physical activity and encourages Americans of all ages and abilities to build movement into their daily lives. It’s the perfect time to recommit to healthier habits and get moving.

Whether you’re just starting out or you’ve been active for years, May offers an opportunity to reflect on how physical activity supports your physical, mental, and emotional well-being — and to take meaningful steps toward making movement part of your everyday routine.

Physical Activity: A Pillar of Health for Everyone

Physical activity is any movement that gets your body working — from brisk walking and gardening to swimming, dancing, or playing sports. It doesn’t have to be intense to make a difference. Anything that gets your heart beating faster or makes your muscles work harder than usual counts. 

According to the Physical Activity Guidelines for Americans, regular physical activity provides immediate and long-term health benefits for people of all ages.

Short-term benefits can include:

• Reduced anxiety
• Lower blood pressure
• Improved sleep
• Enhanced mood

Even a single session of moderate-to-vigorous activity can deliver measurable improvements.

Long-term benefits are even more powerful. Regular physical activity helps reduce the risk of:

• Heart disease
• Stroke
• Type 2 diabetes
• Several types of cancer

It also supports healthy weight management, strengthens bones and muscles, improves brain health, and enhances overall quality of life.

For older adults, physical activity can help maintain independence and reduce the risk of falls. For children and adolescents, regular movement supports healthy growth and development, improves fitness, and may enhance concentration and classroom performance.

The key message from the Guidelines is simple: move more and sit less. Even small amounts of physical activity are better than no physical activity, and the more physical activity you get, the greater the benefits.

“Move Your Way” This May

The Move Your Way® campaign, led by the Office of Disease Prevention and Health Promotion, offers practical, evidence-based tools to help people understand how much activity they need and how to achieve it in ways that fit their lives. The campaign emphasizes that there is no one-size-fits-all approach — you can tailor physical activity to your schedule, preferences, and abilities.

Here are a few ideas to help you get started this month:

• Take a daily walk. A 10-minute walk after meals can help you build activity into your day.
• Try something new. Explore a local fitness class, join a recreational sports league, or experiment with activities like cycling, yoga, or pickleball.
• Make it social. Invite friends, family members, or coworkers to join you. Accountability and connection can make activity more enjoyable.
• Incorporate movement into routine tasks. Yard work, cleaning, and playing with kids all count toward your activity goals.

The recommended amounts for adults include at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week. But remember — if that feels overwhelming, start where you are. Gradual progress still delivers meaningful benefits.

Physical Activity Is for Every Body

National Physical Fitness and Sports Month is a reminder that physical activity is for everyone. People of all ages, sizes, abilities, and health statuses can benefit from moving more.

The Physical Activity Guidelines emphasize that individuals with chronic conditions or disabilities can and should engage in regular physical activity, with appropriate guidance if needed. The focus is on finding safe, enjoyable ways to move: not on achieving perfection.

Importantly, the Guidelines also recognize that activity can be accumulated in short bouts throughout the day. Whether it’s a long workout session, a short walk, or just taking the stairs, it all adds up throughout the day and week.

This inclusive approach helps remove barriers and encourages people to begin at a level that feels manageable and sustainable.

Building Healthier Communities Through Movement

When individuals become more active, communities benefit as well. Physical activity strengthens social connections, supports mental well-being, and contributes to healthier workplaces and neighborhoods.

During National Physical Fitness and Sports Month, organizations, schools, and communities across the country highlight opportunities to promote active lifestyles. By encouraging participation in sports, recreation programs, and everyday movement, we can help create environments that support lifelong health.

Your Invitation: Get Moving in May

This May, take advantage of longer days and warmer weather to prioritize your well-being. Choose activities you enjoy. Set realistic goals. Celebrate small victories. And encourage those around you to join in. Visit the National Physical Fitness and Sports Month page – complete with ODPHP’s top physical activity resources, sample social media messages, newsletter content, and more – to help promote National Physical Fitness and Sports Month and the benefits of increased physical activity to everyone in your community. 

Every step, push, roll, and stride contributes to stronger hearts, healthier bodies, sharper minds, and improved mood. The science is clear: physical activity is one of the most important things we can do for our health.

So put on some comfy clothes, gather a friend or two, and make a plan to get moving in May. National Physical Fitness and Sports Month is your opportunity to start — and the benefits can last a lifetime.