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Choose to Move More Every Day

Basic Facts about Physical Activity

  • Being physically active is one of the most important steps in achieving good health
  • Physical activity can help to reduce the risk of disease and obesity
  • Adults need 30 minutes of moderate physical activity 5 days a week (150 min./week)
  • Children need 60 minutes of moderate physical activity 5 days a week (300 min./week)

Key Messages

  • Move more every day to achieve and maintain a healthy weight
  • Move more, one step at a time
  • The more you move, the better for you

Simple Tips to Moving More

  • Incorporate small physical activity breaks into your day like these:
    • Take small walk breaks
    • Park further away from the entrance
    • Take the stairs instead of the elevator
    • Active hobbies like gardening or volunteering
  • Track your activity for a week, then try to build more activity into your schedule
  • Organize a weekly walking group in your community or at work

Handouts to Help You Move More

Activities to Remember: You know you and your family should move more, but sometimes you forget how much fun it is to play. Use this handout to list the activities you and your family enjoy or would like to try. Use the list to help you plan activities on most days of the week. 

The More You Do, The Better For You: Use this chart to track your level of physical activity for a week. Each day, try to build more physical activity into your schedule. For example: Week One: walk 15 minutes three days a week; Week 2: Walk 20 minutes three days a week; Week 3: Walk 25 minutes three days a week. 

Active Choices During the Day Poster: This poster offers 4 fun ways to get the recommended minimum of 30-minutes of physical activity per day. 

For Organizations: If you want to promote this message to a group, download the Choose to Move More Toolkit.  

You may also find our sample Physical Activity Policies for Faith-Based and Non-Faith Based organizations helpful.