Get Moving

Let’s start at the beginning. Physical activity is any movement that works your muscles. Walking, dancing, swimming, yoga, running, and gardening are a few examples.

How much physical activity you need depends on your age, but in general some is good, and more is better! For anyone aged 15-69 wanting to become more physically active, you should first make sure you are physically ready for exercise. If you’re above 69, it’s a good idea to check with your doctor first.

How active am I right now? This quiz lets you take a look at your current level of physical activity. Set a realistic goal for yourself, such as walking for 10 minutes each day during lunch. Over time, you can increase your  goal.

Get motivated. For example, read up on reasons to exercise,  and decide which ones are the most important to you. Find a way to be physically active that you enjoy.

Think about what might get in your way. Planning how to overcome barriers will help you to develop a consistent exercise habit.

Tracking your physical activity is a great way to stay motivated and reach your goal. Pedometers are a low-cost way to count your steps each day. You can also try using Supertracker!

Local resources to get moving:


Additional resources:

  • Move More – from the American Heart Association
  • Go4Life – an exercise and physical activity campaign from the National Institute on Aging
  • Try these free phone apps that will help get you moving!
    • Sworkit: Choose a workout type (cardio, yoga, etc.) and how much time you have, and you’ll get a custom workout with videos and guided voice cues.
    • C25K: This app for non-runners will help you get from Couch to 5K (C25K) in eight weeks. Then you can take advantage of some of the local 5K events!
    • Pact: Need more motivation to work out? This app allows you to commit to an exercise schedule, and charges you for missing a workout! By “checking in” for each workout, you can earn cash.
    • Map My Fitness: This app allows you to track your exercise routes (for walking, running, cycling, etc.). It lets you see your distance, time, pace, and more.
    • MyFitnessPal: This app lets you track your exercise and eating, and can link with various activity trackers.
    • FitBit: You can use this app with or without a FitBit tracker. Even without, it can count your steps if you carry your phone all day long.