Am I active enough?

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Make a change for yourself…make a change for the better

Choose both aerobic activities to make your heart healthy and strengthening activities to improve muscle strength.
Find something that you like to do, such as gardening, biking, walking, canoeing, swimming, hiking, running, or dancing.
To stay healthy, it is important to be physically active at least 30 minutes, 5 times a week. This can include several short bouts of activity in a day.
If your goal is to lose weight, a combination of a healthy diet and moderate to vigorous (Click for definitions) activity 60 minutes a day, five times a week, will help you be successful.
Do muscle strengthening activities at least 2 days a week.
Be active with a friend or as a family will help make it fun.
Be consistent and set a schedule.
Walk your kids to school or day care.
Walk around the playground while your children play.
Take the stairs or get off the bus a stop or two early.
If money is tight, ask for a scholarship at the gym or pool.
If you have been inactive, always consult your healthcare provider before starting a physical activity program.
Build up to more physical activity by doing a little more each time. Once you feel comfortable do it more often.

Unless otherwise noted, all materials and forms on this page are in PDF format.

Links to external resources are provided as a public service and do not imply endorsement by the Washington State Department of Health.