It’s easy to sit more than you should. Many people sit at desks during the day, where we’re inactive for long periods of time. Moving more and sitting less can have major health benefits. Getting regular physical activity is one of best things you can do for your health.

Experts recommend adults get at least 150 minutes (two and a half hours) of moderate physical activity a week. That means doing activities that get your heart beating faster.

If you do more intense exercise like running, aim for at least 75 minutes a week. Adults should also do activities that strengthen their muscles twice a week.

But only about 20% of Americans meet these physical activity goals. The good news is that any physical activity is better than none. And getting active has both immediate and long-term benefits.

Benefits for Everyone

Physical activity has powerful benefits for almost everyone.

“If we could bottle up what physical activity does for us, we would probably have the most powerful pill ever developed,” says Dr. John Jakicic of the University of Pittsburgh. Jakicic is an expert on physical activity and weight control.

Physical activity can help you feel and function better. It can improve your sleep, energy level, and focus. It can help you stay at a healthy weight.

It also helps prevent many diseases, including heart and blood vessel disease, cancer, type 2 diabetes, and depression. Regular physical activity also helps those already diagnosed with these conditions. It can work immediately to reduce anxiety and lower blood pressure.

“It’s been shown over many decades that physical activity is one of the most important actions that people of all ages can take to improve their health,” explains Dr. Kong Chen, an NIH expert who studies how the body uses energy.

For older adults, physical activity can lower the risk of falls. It also helps reduce injuries if you do fall. It reduces the risk of dementia and improves cognition, or your ability to learn, remember, and think. And staying fit enough to perform everyday tasks can help you live independently for longer.

Children benefit, too. Physical activity helps the body to grow and develop. Studies show that being active improves bone health for young children. It also improves brain function for older children. Experts recommend that kids ages six to 17 do one hour or more of physical activity daily.

Research shows that even pregnant women should be active. It lowers your risk of gaining too much weight during pregnancy. That can reduce your chances of developing diabetes from pregnancy. It also helps lessen symptoms of depression after giving birth.

In short, being physically active is recommended for nearly everyone.

How to Move More

Physical activity doesn’t mean you have to go to the gym. Getting more active can include simple things like carrying your groceries or taking the stairs instead of the elevator.

“People mistakenly think that you have to do it a certain way,” says Jakicic. “That you have to get your heart rate into a certain zone, you have to work really, really hard, and you have to go to a special facility and wear special clothes.” But little choices to be more active can still have big effects.

Meeting the 150-minute goal may seem overwhelming. But you can start with a few minutes at a time.

“If time is a barrier, you can still gain benefits by breaking your exercise sessions into smaller periods of time,” says Jakicic.

For example, you could take three 10-minute walks throughout the day to meet a 30-minute goal.

Recent research suggests you can benefit from even a couple of minutes of activity. Every minute counts when it comes to movement.

A Step in the Right Direction

Walking is an easy way to get moving. But some places make that easier than others. Studies have found that your neighborhood can affect how active you are. Scientists have asked what makes a neighborhood “walkable.”

“We found that things like having destinations close by to where you live certainly encourages more walking,” says Dr. Brian Saelens of the University of Washington and Seattle Children’s Research Institute. People are more likely to walk to a nearby store, for example.

Saelens’ team studies how environment influences physical activity and eating.

“Walkable neighborhoods also have more connected street networks,” he says, “so it’s easy to get from point A to point B without taking a long route around.”

His research also suggests that children are more physically active when they live near parks and playgrounds. Learn how to make your neighborhood healthier and safer.

Strategies to Get Moving

Knowing you should be more active and doing it are two different things. Studies have found that the approaches that work vary from person to person.

“One solution that may work for one person may not work for others,” notes Chen.

Some find that using wearable devices or phone apps to track progress can be motivating. Other people may benefit from joining a group that does physical activity together.

Making physical activity social can make it more fun and feel less like a chore. Try to find someone you enjoy being active with. That can be particularly important for kids, who are more likely to be active with others.

Parents also play a key role in keeping their kids active. “Parents need to model being active and provide opportunities for activity,” Saelens says. Ask your child to take a walk with you. Even if they don’t come, you’re modeling the behavior.

If low energy is keeping you from being active, schedule exercise for a time of day when you have the most energy. Tell yourself that physical activity will increase your energy level. It usually does.

So, find what works for you. It could be riding bikes with a friend, going out dancing, or taking a mid-day stroll.

“Any activity is better than no activity,” says Jakicic. “Don’t look for the magic bullet. Look for what works in your lifestyle, look for what works for you, and then try to build on that every day.”

Get Moving!

Here are some tips for making your day more active:

• Set specific goals for your physical activity. This increases the likelihood that you’ll meet them.
• Take the stairs instead of the elevator.
• Park your car at the far end of the street or parking lot.
• Make your screen time more active. Set up your space so you can walk on a treadmill while watching TV or stand when using the computer.
• Try an online exercise class to stay active from home.
• Set an alarm to go off every hour as a reminder to move around for a minute or two.
• Have small weights in your office or around your home for doing arm exercises.
• Take a walk on your lunch breaks. Or have “walking meetings” with colleagues at work.

Science has shown the benefits of exercise or physical activity. But what about exercising outside when there is high air pollution, such as smoke from a wildfire or ozone during a hot and sunny day?    

The answer is: it depends. The air pollution level, a person’s health status, and the length and intensity of the exercise are all important to consider.  Physical activity has long been identified as important to health and is recommended by the U.S. Department of Health and Human Services (HHS). The 2018 HHS guidelines refer to the EPA’s Air Quality Index (AQI) for information about exercising or doing other physical activity when there is air pollution in the forecast.

EPA researchers are working to improve knowledge about the relationship between exercise and air pollution, which, until recently, has not been an active area of research. In 2010, the Centers for Disease Control and Prevention (CDC) held a workshop to review the state of the science and existing public health guidance on physical activity and outdoor air pollution exposure. The international experts attending the workshop recommended additional research to assist with future public health guidance.

Since then, the study of potential health effects of air pollution during exercise has gained in popularity, especially in the last five years, says Stephanie DeFlorio-Barker, an epidemiologist in EPA’s Office of Research and Development. DeFlorio-Barker and colleagues have conducted a systematic scientific review of the literature published between 2000-2020 on the short-term health effects from exposure to air pollution during outdoor exercise. 

In their search, they found 25 studies and selected 16 that met their criteria for studying short-term effects and having four distinct study groups — 1) exercising in clean air, 2) exercising in polluted air, 3) resting in clean air and 4) resting in polluted air. This criteria provided a more consistent and scientifically rigorous comparison of results, DeFlorio-Barker says. The review offered challenges because of the wide differences in how research was conducted, the diversity of study groups and the types of health effects studied, she notes.  

“The main question we were trying to answer in the review is: Are there worsening health effects among individuals while exercising in polluted air?” says DeFlorio-Barker.

Nine of the 16 papers reviewed demonstrated that exercising outdoors in air pollution results in short-term (temporary) health effects, with lung function impairments being the most observed. The seven other papers, which looked at different health effects, such as inflammation and blood pressure, found no effects.

The study, which is published in the journal Preventive Medicine, showed that healthy people who did moderate to high intensity exercise outdoors in low or high levels of air pollution experienced less health effects than when doing low-intensity exercise. For people with pre-existing conditions such as respiratory or cardiovascular disease, even low-intensity activities like walking may intensify the negative impacts of air pollution, the study suggests.  

“Personally, I expected to see that high intensity exercise resulted in worsening effects due to the increased dose of air pollution, but really we found the opposite,” DeFlorio-Barker says. The findings show the need for further study, she adds.

DeFlorio-Barker is conducting a second scientific review that includes almost 70 additional papers, most published within the last two years. While the first review looked primarily at whether there were health effects during exercise in air pollution, the second review is focused on learning more about possible differences in health effects among active and less active people who exercise in air pollution. The research is expected to help inform public health officials on future guidance to the public.

Using the Air Quality Index

The AQI on the AirNow.gov website is a science-based guide that offers actions to take, including exercise or physical activity, based on current or forecast air quality. The information is provided in a color-coded chart and includes pollutant-specific recommendations about who should take precautions based on air pollution levels.  

If you have questions about whether you should exercise outside, check with your health care provider and be sure to check the AQI before you work out or plan yard work or other physical activity. If you are healthy, exercising during moderate air pollution is an activity you can pursue, according to the AQI. For those who are older or are unusually sensitive to air pollution, the AQI recommends avoiding prolonged and intensive exercise or physical activity when the air quality is moderate or higher. 

Choosing the right clothing and shoes for the exercise and physical activity you plan to do is important. Make sure your clothes and footwear are both comfortable and safe for you to be active. Try items on to make sure you have the proper fit. Keep these things in mind as you shop.

Finding the right fitness shoes

• Choose shoes that are made for the type of physical activity you want to do.
• Look for shoes with flat, non-skid soles, good heel support, enough room for your toes, and a cushioned arch that’s not too high or too thick.
• Make sure the shoes fit well and provide proper support for your feet.
• Check your shoes regularly and replace them when they’re worn out. You need new shoes when the tread is worn out; your feet feel tired after activity; or your shins, knees, or hips hurt after activity.

Choosing the right activewear

• Choose clothes that work with your activity. Loose shorts are perfect for basketball, but maybe not for yoga.
• Make sure your exercise clothes are comfortable and let you move easily.
• In cold weather, wear layers, such as a jacket or top over a t-shirt, so you can take off layers as you warm up.
• Wear clothes that let air circulate and moisture evaporate.

Many people enjoy warm-weather outdoor activities like walking, gardening, or playing tennis. Make sure to play it safe in hot weather. Too much heat can be risky for older adults and people with health problems. Being hot for too long can cause hyperthermia — a heat-related illness that includes heat stroke and heat exhaustion.

If you want to be active when it’s hot outside:

• Check the weather forecast. If it’s very hot or humid, exercise inside with videos online, or walk in an air-conditioned building like a shopping mall.
• Drink plenty of liquids. Water and fruit juices are good options. Avoid caffeine and alcohol. If your doctor has told you to limit liquids, ask what to do when it is very hot outside.
• Wear light-colored, loose-fitting clothes in natural fabrics.
• Dress in layers so you can remove clothing as your body warms up from activity.
• Know the signs of heat-related illnesses and get medical help right away if you think someone has one.

You can exercise outdoors in the winter, but take a few extra steps to stay safe before braving the cold. Exposure to cold can cause health problems such as hypothermia, a dangerous drop in body temperature.

If you want to walk, ski, ice skate, shovel show, or do other outdoor activities when it's cold outside:

• Check the weather forecast. If it’s very windy or cold, exercise inside with videos online and go out another time.
• Watch out for snow and icy sidewalks.
• Warm up your muscles first. Try walking or light arm pumping before you go out.
• Pick the right clothes. Wear several layers of loose clothing. The layers will trap warm air between them. Avoid tight clothing, which can keep your blood from flowing freely and lead to loss of body heat.
• Wear a waterproof coat or jacket if it’s snowy or rainy. Wear a hat, scarf, and gloves.
• Learn the signs of hypothermia.

Bicycle riding is fun, healthy, and a great way to be independent. But it is important to remember that a bicycle is not a toy; it’s a vehicle! Be cool – follow some basic safety tips when you ride.

Safe Riding Tips

Before using your bicycle, make sure it is ready to ride. You should always inspect your bike to make sure all parts are secure and working properly. Remember to:

• Wear a Properly Fitted Bicycle Helmet. Protect your brain, save your life.
  
• Adjust Your Bicycle to Fit. Stand over your bicycle. There should be 1 to 2 inches between you and the top tube (bar) if using a road bike and 3 to 4 inches if a mountain bicycle. The seat should be level front to back. The seat height should be adjusted to allow a slight bend at the knee when the leg is fully extended. The handlebar height should be at the same level with the seat.
  
• Check Your Equipment. Before riding, inflate tires properly and check that your brakes work.
  
• See and Be Seen. Whether daytime, dawn, dusk, foul weather, or at night, you need to be seen by others. Wearing white has not been shown to make you more visible. Rather, always wear neon, fluorescent, or other bright colors when riding day or night. Also wear something that reflects light, such as reflective tape or markings, or flashing lights. Remember, just because you can see a driver doesn’t mean the driver can see you.
  
• Control Your Bicycle. Always ride with at least one hand on the handlebars. Carry books and other items in a bicycle carrier or backpack.
  
• Watch for and Avoid Road Hazards. Be on the lookout for hazards such as potholes, broken glass, gravel, puddles, leaves, and dogs. All these hazards can cause a crash. If you are riding with friends and you are in the lead, yell out and point to the hazard to alert the riders behind you.
  
• Avoid Riding at Night. It is far more dangerous to ride at night than during the day because you are harder for others to see. If you have to ride at night, wear something that makes you more easily seen by others. Make sure you have reflectors on the front and rear of your bicycle (white lights on the front and red rear reflectors are required by law in many States), in addition to reflectors on your tires, so others can see you.

Many bicycle-related crashes resulting in injury or death are associated with the bicyclist’s behavior, including such things as not wearing a bicycle helmet, riding into a street without stopping, turning left or swerving into traffic that is coming from behind, running a stop sign, and riding the wrong way in traffic. To maximize your safety, always wear a helmet AND follow the rules of the road.

Rules of the Road – Bicycling on the Road

Bicycles in many States are considered vehicles, and cyclists have the same rights and the same responsibilities to follow the rules of the road as motorists. When riding, always:

• Go With the Traffic Flow. Ride on the right in the same direction as other vehicles. Go with the flow – not against it.
  
• Obey All Traffic Laws. A bicycle is a vehicle and you’re a driver. When you ride in the street, obey all traffic signs, signals, and lane markings.
  
• Yield to Traffic When Appropriate. Almost always, drivers on a smaller road must yield (wait) for traffic on a major or larger road. If there is no stop sign or traffic signal and you are coming from a smaller roadway (out of a driveway, from a sidewalk, a bike path, etc.), you must slow down and look to see if the way is clear before proceeding. This also means yielding to pedestrians who have already entered a crosswalk.
  
• Be Predictable. Ride in a straight line, not in and out of cars. Signal your moves to others.
  
• Stay Alert at All Times. Use your eyes AND ears. Watch out for potholes, cracks, wet leaves, storm grates, railroad tracks, or anything that could make you lose control of your bike. You need your ears to hear traffic and avoid dangerous situations; don’t wear a headset when you ride.
  
• Look Before Turning. When turning left or right, always look behind you for a break in traffic, then signal before making the turn. Watch for left- or right-turning traffic.
  
• Watch for Parked Cars. Ride far enough out from the curb to avoid the unexpected from parked cars (like doors opening, or cars pulling out).

Sidewalk versus Street Riding

The safest place for bicycle riding is on the street, where bicycles are expected to follow the same rules of the road as motorists and ride in the same direction.

• Children less than 10 years old, however, are not mature enough to make the decisions necessary to safely ride in the street.
  
• Children less than 10 years old are better off riding on the sidewalk.
  
• For anyone riding on a sidewalk:
  
  • Check the law in your State or jurisdiction to make sure sidewalk riding is allowed.
    
  • Watch for vehicles coming out of or turning into driveways.
    
  • Stop at corners of sidewalks and streets to look for cars and to make sure the drivers see you before crossing.
    
  • Enter a street at a corner and not between parked cars. Alert pedestrians that you are near by saying, “Excuse me,” or, “Passing on your left,” or use a bell or horn.

It’s a common situation — a thunderstorm is approaching or nearby. Are conditions outside safe, or is it time to head for safe place? Not wanting to appear overly cautious, many people wait far too long before reacting to this potentially deadly weather threat.

Anyone who is outside in the summer needs to understand some basic information about lightning. Each year, thunderstorms produce an estimated 20 to 25 million cloud-to-ground lightning flashes in the United States — each one of those flashes is a potential killer. Some of those flashes strike directly under the storm where it is raining, but some of the flashes reach out away from the storm where people perceive the lightning threat to be low or nonexistent, and catch people by surprise.

Based on cases documented by the National Weather Service in recent years, about 30 people are killed by lightning each year and hundreds more are injured, some suffering devastating neurological injuries that persist for the rest of their lives. About two thirds of the deaths are associated with outdoor recreational activities.

Officials responsible for sports outdoor activities need to understand thunderstorms and lightning to make educated decisions on when to seek safety. Without this knowledge, officials may base their decisions on personal experience and or a desire to complete the activity. Unfortunately, decisions based on past experience or a desire to complete the activity can put the lives of those involved at risk.

For organized outdoor activities, the National Weather Service recommends that organizers have a lightning safety plan and follow it without exception. The plan should give clear and specific safety guidelines to eliminate errors in judgment. These guidelines should address the following questions.

• When should activities be stopped?
• Where should people go for safety?
• When should activities be resumed?
• Who should monitor the weather and make the decision to stop activities?
• What should be done if someone is struck by lightning?

Before an activity or event, organizers should listen to the latest forecast to determine the likelihood of thunderstorms. There are many good sources of up-to-date weather information including NOAA Weather Radio. If thunderstorms are forecast, organizers should consider canceling or postponing the activity or event. In some cases, the event can be moved indoors. Once people start to arrive at an event, the guidelines in the lightning safety plan should be followed. Officials should monitor weather conditions, weather radar, and lightning detection technology for developing or approaching storms. Below is some information to consider when making a lightning safety plan. In addition, NOAA has developed lightning safety toolkits for organizations and venues to use in making a plan. Below are some of the considerations in making a lightning safety plan.

When should activities be stopped?

In general, a significant lightning threat extends outward from the base of a thunderstorm cloud about 6 to 10 miles. It’s important to account for the time it will take for everyone to get to safety. Here are some criteria that could be used to stop activities.

• If you see lightning. The ability to see lightning varies depending on the time of day, weather conditions, and obstructions such as trees, mountains, etc. In clear air, and especially at night, lightning can be seen from storms more than 10 miles away provided that obstructions don’t limit the view of the thunderstorm.
• If you hear thunder. Thunder can usually be heard for a distance of about 10 miles provided that there is no background noise. Traffic, wind, and precipitation may limit the ability to hear thunder to less than 10 miles. If you hear thunder, though, it’s a safe bet that the storm is within ten miles.
• If the skies look threatening. Thunderstorms can develop directly overhead and some storms may develop lightning just as they move into an area.

Where should people go for safe shelter?

There is no place outside that is safe when a thunderstorm is in the area. Stop the activity immediately and get to a safe place immediately. Substantial buildings with wiring and plumbing provide the greatest amount of protection. Office buildings, schools, and homes are examples of buildings that would offer good protection. Once inside, stay away from windows and doors and anything that conducts electricity such as corded phones, wiring, plumbing, and anything connected to these. Note that small outdoor buildings including dugouts, rain shelters, sheds, etc., are NOT SAFE. In the absence of a substantial building, a hard-topped metal vehicle with the windows closed provides good protection.

When should activities be resumed?

Because electrical charges can linger in clouds after a thunderstorm has seemingly passed, experts agree that people should wait at least 30 minutes after the last thunder before resuming outdoor activities.

Who should monitor the weather and make decisions?

Lightning safety plans should specify that someone be designated to monitor the weather for lightning. The lightning monitor should not be the coach, umpire, or referee, because these people will be busy and can’t adequately monitor conditions. The lightning monitor must know the plan’s guidelines and be empowered to assure that the guidelines are followed.

What should be done if someone is struck by lightning?

Most victims can survive a lightning strike; however, they need immediate medical attention. Call 911 for medical help. Victims do not carry an electrical charge. In many cases, the victim’s heart and/or breathing may have stopped. CPR or an AED may be needed to revive them. Continue to monitor the victim until medical help arrives. If possible, move the victim to a safer place inside away from the threat of another lightning strike.

You’ve made a plan to be more active, and you’re ready to go outside and get started. But before you do, make sure that you can exercise safely in your neighborhood. Here are a few tips that can help you stay safe as you get moving.

Think ahead about safety.

• Carry your ID with emergency contact information and bring a small amount of cash and a cell phone with you, especially if walking alone. Stay alert by not talking on the phone as you walk and keeping the volume low on your headphones.
• Let others know where you’re going and when you plan to be back.
• Stick to well-lit places with other people around.
• Be seen to be safe. Wear light or brightly colored clothing during the day. Wear reflective material on your clothing and carry a flashlight at night. Put lights on the front and back of your bike.
• Wear sturdy, appropriate shoes for your activity that give you proper footing.

Walk safely in rural areas.

• If possible, walk during daylight hours.
• Choose routes that are well-used, well-lit, and safe. Choose routes with places to sit in case you want to stop and rest.
• Stay alert at all times. If you’re listening to music as you walk, turn down the volume so you can still hear bike bells and warnings from other walkers and runners coming up behind you.
• Always walk facing oncoming traffic.
• Walk on a sidewalk or a path whenever possible. Watch out for uneven sidewalks, which are tripping hazards.
• Look for a smooth, stable surface alongside the road.

Walk safely in urban areas.

• If the road has guardrails, see if there’s a smooth, flat surface behind the barrier where you can walk. If you need to walk on a paved shoulder, stay as far away from traffic as possible.
• Watch for bridges and narrow shoulders.
• Cross at crosswalks or intersections. Jaywalking increases your risk of a serious accident. Pay attention to the traffic signal. Cross only when you have the pedestrian crossing signal.
• Never assume a driver sees you crossing the street. Try to make eye contact with drivers as they approach. Before you start to cross a street, make sure you have plenty of time to get across. Rushing increases your risk of falling.
• Look across ALL lanes you must cross and make sure each lane is clear before proceeding. Look left, right, and left again before crossing. Just because one driver stops, don’t presume drivers in other lanes will stop for you.
• Check out city parks. Many parks have walking or jogging trails away from traffic.

If you don’t feel safe exercising outdoors, be active inside.

• Find local stores or malls large enough for you to walk around.
• Walk up and down your stairs a few times in a row. Be sure the stairwell is well-lit and has railings for safety.
• At home, do strength, balance, and flexibility exercises.

Why is it important for me to be active?

Physical activity can provide immediate benefits. Physical activity can help to boost your mood, reduce stress, improve sleep, and sharpen your focus — benefits that can be especially important during stressful times. Physical activity can also help you live a longer, healthier life by reducing the risk of many common chronic diseases, like type 2 diabetes and some cancers.

How much activity do adults need?

According to the Physical Activity Guidelines for Americans, adults need a mix of activities to stay healthy, including at least:

• 150 minutes of moderate-intensity aerobic activity a week
• 2 days of muscle-strengthening activity a week

During stressful times, it’s important to remember that some physical activity is better than none! Adults should move more and sit less throughout the day. If you’re working from home, try taking activity breaks throughout the day or walking around your house during conference calls.

How much activity do kids need?

With many children home from school, parents and caregivers might be wondering how to get kids moving. The Physical Activity Guidelines for Americans recommends that kids and teens ages 6 to 17 get 60 minutes of activity every day. Kids younger than 6 need physical activity too — it helps support their growth and development. Preschool-aged children are active naturally, so aim to help them be active throughout the day and avoid time just sitting around.

Remember, lots of things count as physical activity — and it all adds up! Ask your kids to teach you their favorite game from physical education class or recess, have a family dance party, or challenge each other to learn a new yoga pose or do another push-up.

Is it safe for me to be active outside?

Before making a decision about whether or not to be active outside, be sure to check the latest guidance from your local health department and community or state leaders. In most places across the United States, residents can go for a walk or run as long as they practice social distancing and good hygiene.

Going for a walk, run, or bike ride in your neighborhood can be a good way to get active, as long as you can safely maintain distance between yourself and other active neighbors. If you decide to go to a nearby park or community space, first check for closures or restrictions. Then consider the number of other people who might be there and if you’d be able to ensure enough space — at least 6 feet —between yourself and other people.

If you can’t practice safe social distancing outdoors, stay home and find ways to get active indoors. If you have to go outside near other people — like to walk your dog — wear a cloth face covering.

If you have a yard, gardening and yardwork are also great ways to stay active and count toward meeting the Physical Activity Guidelines.

Can I be active outside with people who aren’t in my household?

It’s important that we all do our part to slow the spread of the coronavirus. That means following local, state, and national guidance. Try to limit social interactions when possible and always stay home if you’re feeling sick.

The safest way to be active outdoors is to stick with members of your household or go solo. When you’re deciding where to go outside, avoid busy areas that might make it hard for you to keep your distance from others.

If you’re meeting up with someone who isn’t in your household, make sure to avoid all physical contact and keep at least 6 feet of space between you at all times. And remember, you don’t have to meet in person to get active together! Consider others ways to stay connected like talking on the phone while walking.

Is it safe for me to go to a park or a playground?

Be sure to follow local guidance so you know if it’s safe to use parks and playgrounds in your community.

Playgrounds

Lots of people use and touch playground equipment, so an empty playground can still be full of germs. CDC recommends that visitors do not use playgrounds, including water playgrounds, within public spaces and parks. There are lots of ways to get active with your kids away from the playground. Consider playing hopscotch or four-square in an open space.

Parks

Parks can help make it easier to keep your distance from others, but not if they’re too crowded. Make sure you look for outdoor spaces that make it easy for you to keep your distance from others. Focus on parks that are close to your home, and avoid traveling long distances to visit a park. It's best to prepare in advance, because facilities — like concessions or bathrooms — may be closed to visitors.

Are there physical activities I need to avoid?

You can continue to do many of the activities you love, but you might have to make some adjustments to be safe.

• Do you love group fitness classes? Try streaming a group workout online in your home.
• Are you used to lifting weights at a gym and don’t have any at home? Get creative! Try lifting canned goods or laundry detergent. Or try some bodyweight exercises — they can help you build strength, just like lifting weights.
• Are team sports your thing? Find an open space to practice your individual skills. 

Just be sure to avoid social gatherings, keep your distance from others, and practice good hygiene. 

How can I be active without a gym?

There are all kinds of ways to get active at home. Workout videos, dancing, and even active video games are great ways to get moving. Many gyms and organizations across the country are offering free streaming or on-demand fitness options. This might be the perfect opportunity to try something new!

Household chores and gardening are also good ways to get moving, and a great way to multitask. If you can distance yourself from others outside — and it’s allowed under local guidance — take a walk, run, or bike ride in a quiet neighborhood, or hike on a trail away from others.

Where can I find free resources to help me stay active at home?

Without the ability to go to a gym or playground, getting active might feel tougher than normal. Many organizations and agencies on the local, state, and national levels are working hard to support activity in the home during this time.

The Move Your Way Activity Planner is a great way to identify activities you can do at home! Your local parks department or recreation center website might also have guidance. And you can find plenty of free streaming or on-demand videos to help you maintain or improve your physical and mental health online.

Is it safe for my sports team to practice?

For now, it’s best to be active solo or only with members of your household. Virtual training options are on the rise, with many offering their services free of charge during the pandemic. Check with your coach or sports organization for guidance on how to maintain fitness and training while following social distancing recommendations.  

How do I stay connected to others while being active?

Practicing social distancing doesn’t mean disconnecting with others in your life. Here are some ideas to stay connected and active while apart:

• Call a friend or loved one while taking a walk.
• Post your physical activity plans to social media and invite your network to move along with you.
• Get moving with friends via video chat or virtual streaming service. Motivate each other through a virtual meetup while doing an at-home workout. 
• Get creative with your neighbors! Use a neighborhood listserv or phone tree to organize fun things to see in yards, windows, or apartment balconies, like a social distance scavenger hunt or art show, or a fun challenge like wearing your Halloween costumes on a walk.

Whether indoors or outdoors, be as active as you can—and have fun!

The winter season can be a challenging time to stay active, with colder temperatures, slippery conditions, and fewer daylight hours. But staying physically active is one of the best ways to improve your mental and physical health and keep yourself on track to reach your fitness goals. Physical activity can help you sleep better and reduce anxiety. Regular physical activity also helps you feel better, improve your balance, lower your risk of type 2 diabetes and many kinds of cancer, strengthen bones and muscles, lower blood pressure, maintain or lose weight, and keep your mind sharp as you get older. Emerging research also suggests physical activity may help boost your immune function.

Experts recommend adults get at least 150 minutes a week of moderate intensity physical activity. Many activities count, such as walking, running, or wheelchair rolling. You can break that up into smaller chunks of time or spread your activity out during the week. Try 30 minutes a day, 5 days a week. It all counts. Get started today with our 6 tips to stay active all winter long.

1. Take nature walks.

Weather permitting, schedule time during the day to enjoy nature. Take a stroll around a safe neighborhood or park.

2. Monitor the weather and plan ahead.

Weather forecasts give several days’ notice to prepare your week. Be sure to monitor the weather, dress appropriately, and plan your winter activity accordingly.

3. Wear layers.

Wear several layers of comfortable clothing so that items can be removed easily as you become warmer. Layers will help you guard against overheating, sweating, and eventually becoming colder.

4. Workout online.

Consider tuning into a TV, online, live Zoom, or Instagram workout class. Find free or low-cost exercise videos online to help you do aerobics, dance, stretch, and build strength.

5. Do some chores.

When bad weather keeps you from going outside, look for ways to be physically active indoors. Housework such as vacuuming, sweeping, and cleaning all count towards your physical activity goals. And you’ll knock out some items on your to-do list while gaining health benefits. Walking or running up and down stairs in your home can be a great workout, too.

6. Volunteer in active ways while maintaining social distance.

Help others while helping yourself. Look for volunteer opportunities that involve physical activity such as walking dogs for elderly neighbors or shoveling snow. When volunteering, remember to follow social distancing recommendations to keep yourself and others safe.