Exercise and Physical Fitness (Print Version)

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

Centers for Disease Control and Prevention

Start Here

Be Active Your Way: A Guide for Adults(Dept. of Health and Human Services) - Large PDF file - http://www.health.gov/paguidelines/pdf/adultguide.pdf
Physical Activity for Everyone(Centers for Disease Control and Prevention) - http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html
Also available in Spanish http://www.cdc.gov/spanish/hojas/actividad_fisica.html
Tips to Help You Get Active(National Institute of Diabetes and Digestive and Kidney Diseases) - http://win.niddk.nih.gov/publications/tips.htm

Overviews

Exercise: 7 Benefits of Regular Physical Activity(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise/HQ01676/METHOD=print
Fitness Fundamentals: Guidelines for Personal Exercise Programs(President's Council on Physical Fitness and Sports) - http://www.fitness.gov/fitness.htm
Get Active(Office of Disease Prevention and Health Promotion) - http://healthfinder.gov/prevention/ViewTopic.aspx?topicID=22
Guide to Physical Activity(National Heart, Lung, and Blood Institute) - http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/phy_act.htm

Latest News

Breakfast May Alter Fat Burning during Exercise(04/21/2009, Reuters Health) - http://www.nlm.nih.gov/medlineplus/news/fullstory_83215.html
Fitter Diabetic Men Live Longer(04/17/2009, Reuters Health) - http://www.nlm.nih.gov/medlineplus/news/fullstory_83084.html
The Pill May Limit Muscle Gains in Women(04/17/2009, HealthDay) - http://www.nlm.nih.gov/medlineplus/news/fullstory_83056.html
More News on Exercise and Physical Fitness http://www.nlm.nih.gov/medlineplus/alphanews_e.html#exerciseandphysicalfitness

Nutrition

10 Tips to Healthy Eating and Physical Activity for You(President's Council on Physical Fitness and Sports) - http://www.fitness.gov/10tips.htm
Dehydration(Nemours Foundation) - http://kidshealth.org/teen/safety/first_aid/dehydration.html
Also available in Spanish http://kidshealth.org/teen/en_espanol/seguridad/dehydration_esp.html
Eating and Exercise: Time It Right to Maximize Your Workout(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise/HQ00594_D/METHOD=print
How Can I Keep Track of Exercise and Eating?(American Heart Association) - Links to PDF - http://www.americanheart.org/downloadable/heart/110158776684327%20HwCnIKpTrckof%20PhActEatn.pdf

Specific Conditions

Aerobic Exercise: Top 10 Reasons to Get Physical(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/aerobic-exercise/EP00002/METHOD=print
Core Exercises: Beyond Your Average Abs Routine(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/core-exercises/SM00071/METHOD=print
Exercise for a Healthy Back: Strengthening, Flexibility and Aerobic Exercise(North American Spine Society) - http://www.spine.org/Pages/ConsumerHealth/SpineHealthAndWellness/PreventBackPain/ExerciseHealthyBack/Default.aspx
Strength Training: Get Stronger, Leaner and Healthier(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/strength-training/HQ01710/METHOD=print
Stretching: Focus on Flexibility(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/stretching/HQ01447/METHOD=print
Trails for Health(Centers for Disease Control and Prevention) - Links to PDF - http://www.cdc.gov/nccdphp/dnpa/pdf/Trails_Increasing_Opportunities.pdf
Walking: A Step in the Right Direction(National Institute of Diabetes and Digestive and Kidney Diseases) - http://win.niddk.nih.gov/publications/walking.htm
Also available in Spanish http://win.niddk.nih.gov/publications/caminar.htm
Warm Up, Cool Down and Be Flexible(American Academy of Orthopaedic Surgeons) - http://orthoinfo.aaos.org/topic.cfm?topic=A00310
What Is Aerobic Dancing?(American Podiatric Medical Association, American Academy of Podiatric Sports Medicine) - http://www.aapsm.org/aerobics.html

Related Issues

Active at Any Size(National Institute of Diabetes and Digestive and Kidney Diseases) - http://win.niddk.nih.gov/publications/active.htm
Avoiding the Muscle Hustle: Tips for Buying Exercise Equipment(Federal Trade Commission) - http://www.ftc.gov/bcp/edu/pubs/consumer/alerts/alt113.shtm
Also available in Spanish http://www.ftc.gov/bcp/edu/pubs/consumer/alerts/salt113.shtm
Battling Boredom in Your Workout(American Osteopathic Association) - http://www.osteopathic.org/index.cfm?PageID=you_workoutboredom
Exercise and Cold Weather: Stay Motivated, Fit and Safe(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/fitness/HQ01681/METHOD=print
Exercise for Your Bone Health(National Institute of Arthritis and Musculoskeletal and Skin Diseases) - http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp
Also available in Spanish http://www.niams.nih.gov/Portal_En_Espanol/Informacion_de_Salud/Huesos/Salud_Hueso/bone_exercise_espanol.asp
Exercise Headaches(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise-headaches/DS00641/DSECTION=all&METHOD=print
Exercise: When to Check with Your Doctor First(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise/SM00059/METHOD=print
Fitness for Less: 4 Low-Cost Ways to Shape Up(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/fitness/HQ00694_D/METHOD=print
Fitness Programs: 10 Tips for Staying Motivated(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/fitness/HQ01543/METHOD=print
Fitting in Fitness: Finding Time for Physical Activity(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/fitness/HQ01217_D/METHOD=print
Make Warming Up, Cooling Down Part of Your Workout(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print
Physical Activity and Weight Control(National Institute of Diabetes and Digestive and Kidney Diseases) - http://win.niddk.nih.gov/publications/physical.htm
Selecting and Effectively Using Exercise Equipment(American College of Sports Medicine) - http://www.acsm.org/Content/NavigationMenu/News/Othermedia/Brochures/Health_and_Fitness_.htm
Steps to Keep You Safely on Your Feet While Dancing(National Athletic Trainers' Association) - http://www.nata.org/newsrelease/archives/000384.htm
Summer Exercise: How to Keep Cool in Hot Weather(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise/HQ00316/METHOD=print
Traveling for Business? Work in a Workout(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/exercise/HQ01556_D/METHOD=print
Walking Shoes: Features and Fit That Keep You Moving(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/walking/HQ00885_D/METHOD=print

Health Check Tools

Exercise Counts: How Many Calories Will Your Activity Burn?(American Cancer Society) - http://www.cancer.org/docroot/PED/content/PED_6_1x_Exercise_Counts.asp
How Fit Are You? See How You Measure Up(Mayo Foundation for Medical Education and Research) - http://www.mayoclinic.com/print/fitness/SM00086/METHOD=print
MyPyramid.gov: Steps to a Healthier You(Dept. of Agriculture) - http://www.mypyramid.gov/
Also available in Spanish http://www.mypyramid.gov/sp-index.html
Target Heart Rate Calculator(American Cancer Society) - http://www.cancer.org/docroot/PED/content/PED_6_1x_Target_Heart_Rate_Calculator.asp

Tutorials

Exercising for a Healthy Life(Patient Education Institute) - http://www.nlm.nih.gov/medlineplus/tutorials/exercisingforahealthylife/htm/index.htm
Also available in Spanish http://www.nlm.nih.gov/medlineplus/spanish/tutorials/exercisingforahealthylifespanish/htm/index.htm

Clinical Trials

ClinicalTrials.gov: Exercise(National Institutes of Health) - http://clinicaltrials.gov/search/open/intervention=%22Exercise%22
ClinicalTrials.gov: Physical Fitness(National Institutes of Health) - http://clinicaltrials.gov/search/open/condition=%22Physical+Fitness%22

Research

Overweight, Obese Women Improve Quality of Life with 10 to 30 Minutes of Exercise(American Heart Association) - http://americanheart.mediaroom.com/index.php?s=43&item=364

Journal Articles

References and abstracts from MEDLINE/PubMed (National Library of Medicine)

Article: Lifelong exercise. It's never too late to enjoy the benefits. - http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_uids=19326471&tool=MedlinePlus
Article: Psychophysical and ergogenic effects of synchronous music during treadmill walking. - http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_uids=19325186&tool=MedlinePlus
Article: Do nonexercisers also share the positive exerciser stereotype?: An elicitation... - http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_uids=19325185&tool=MedlinePlus
Exercise and Physical Fitness -- see more articles - http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=search&db=pubmed&term=(exercise[majr]+OR+physical+fitness[majr]+NOT+physiology[sh])+NOT+(child[mh]+OR+aged[mh]+OR+adolescent[mh])+AND+english[la]+AND+humans[mh]+AND+(review[pt]+OR+guideline[pt]+OR+patient+education+handout[pt]+OR+clinical+trial[pt]+OR+jsubsetk[text]+OR+jsubsetaim[text]+OR+jsubsetn[text]+OR+systematic[sb])+NOT+(letter[pt]+OR+editorial[pt]+OR+case+reports[pt])&doptcmdl=summary&cmd_current=Limits&pmfilter_EDatLimit=last+1+Year&tool=MedlinePlus

Dictionaries/Glossaries

Physical Activity Terms(Centers for Disease Control and Prevention) - http://www.cdc.gov/nccdphp/dnpa/physical/everyone/glossary/index.htm

Directories

State-Based Physical Activity Program Directory(Centers for Disease Control and Prevention) - http://apps.nccd.cdc.gov/DNPAProg/StateV.asp

Organizations

National Heart, Lung, and Blood Institute - http://www.nhlbi.nih.gov/
National Institute of Arthritis and Musculoskeletal and Skin Diseases - http://www.niams.nih.gov/
Also available in Spanish http://www.niams.nih.gov/Portal_En_Espanol/
President's Council on Physical Fitness and Sports - http://www.fitness.gov/
Weight-Control Information Network(National Institute of Diabetes and Digestive and Kidney Diseases) - http://win.niddk.nih.gov/

Newsletters/Print Publications

ACSM Fit Society Page(American College of Sports Medicine) - http://www.acsm.org/AM/Template.cfm?Section=ACSM_Fit_Society_Page

Statistics

FastStats: Exercise/Physical Activity(National Center for Health Statistics) - http://www.cdc.gov/nchs/fastats/exercise.htm
Patterns and Trends in Physical Activity(American Academy of Orthopaedic Surgeons) - http://orthoinfo.aaos.org/topic.cfm?topic=A00323
U.S. Physical Activity Statistics: State Statistics(Centers for Disease Control and Prevention) - http://apps.nccd.cdc.gov/PASurveillance/StateSumV.asp

Women

Fitness & Bone Health for Women: The Skeletal Risk of Overtraining(National Institute of Arthritis and Musculoskeletal and Skin Diseases) - http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/fitness_bonehealth.asp
My Fitness Plan - Getting Started!(Children's Hospital Boston) - http://www.youngwomenshealth.org/my_fitness_plan.html
Physical Activity (Exercise)(National Women's Health Information Center) - http://womenshealth.gov/faq/physical-activity.cfm

You may also be interested in these MedlinePlus related pages:

Exercise for Children - http://www.nlm.nih.gov/medlineplus/exerciseforchildren.html
Exercise for Seniors - http://www.nlm.nih.gov/medlineplus/exerciseforseniors.html
Sports Fitness - http://www.nlm.nih.gov/medlineplus/sportsfitness.html
Fitness and Exercise - http://www.nlm.nih.gov/medlineplus/fitnessandexercise.html
Wellness and Lifestyle - http://www.nlm.nih.gov/medlineplus/wellnessandlifestyle.html

The primary NIH organization for research on Exercise and Physical Fitness is the National Institute of Arthritis and Musculoskeletal and Skin Diseases - http://www.niams.nih.gov/

Exercise and Physical Fitness - Multiple Languages - http://www.nlm.nih.gov/medlineplus/languages/exerciseandphysicalfitness.html