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
- 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
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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
- 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
- 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
- 10 Tips to Healthy Eating and Physical Activity for You(President's Council on Physical Fitness and Sports) - http://www.fitness.gov/10tips.htm
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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
- 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
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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
- Active at Any Size(National Institute of Diabetes and Digestive and Kidney Diseases) - http://win.niddk.nih.gov/publications/active.htm
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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
- 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
- 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
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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
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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
- 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
- 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
- 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
- Physical Activity Terms(Centers for Disease Control and Prevention) - http://www.cdc.gov/nccdphp/dnpa/physical/everyone/glossary/index.htm
- State-Based Physical Activity Program Directory(Centers for Disease Control and Prevention) - http://apps.nccd.cdc.gov/DNPAProg/StateV.asp
- National Heart, Lung, and Blood Institute - http://www.nhlbi.nih.gov/
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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/
- ACSM Fit Society Page(American College of Sports Medicine) - http://www.acsm.org/AM/Template.cfm?Section=ACSM_Fit_Society_Page
- 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
- 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
- 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