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be active adults 

10 tips to help adults include 

physical activity into their lifestyle

Being physically active is important for your health. Adults who are physically active are less likely to develop 

some chronic diseases than adults who are inactive. Physical activity is any form of exercise or movement of the 

body that uses energy. People of all ages, shapes, sizes, and abilities can benefit from a physically active lifestyle.

Go to www.ChooseMyPlate.gov

for more information.

10

tips

Nutrition 

Education Series

Fruits Grains

Vegetables Protein

Dairy

 

DG TipSheet No. 30

April 2013 Center for Nutrition Policy and Promotion 

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United States

Department of 

Agriculture

 use the buddy system 

Activities with friends or family 

 are more enjoyable than doing 

them alone. Join a walking group, attend 

fitness classes at a gym, or play with the 

kids outside. Build a support network—

your buddies will encourage you to keep 

being active.

set goals and track your progress

 Plan your physical activity ahead of time and keep

 records. It’s a great way to meet your goals. Track your 

activities with the Physical Activity Tracker on SuperTracker.* 

Use the My Journal feature to record what you enjoyed so you 

can build a plan that is right for you.

add on to your active time

Once you get used to regular physical activity, try to 

increase your weekly active time. The more time you 

spend being physically active, the more health benefits you 

will receive. 

 increase your effort

Add more intense activities once you have been 

 moderately active for a while. You can do this by turning 

a brisk walk into a jog, swimming or 

biking faster, playing soccer, and 

participating in aerobic dance.

have fun!

Physical activity shouldn’t 

be a chore. It can help you feel better about 

yourself and the way you live your life. Choose activities that 

you enjoy and that fit your lifestyle.

*Find the SuperTracker at https://www.supertracker.usda.gov.

 start activities slowly and build up 

over time

If you are just starting physical activity, build up 

slowly. This will help to prevent injury. 

After a few weeks, increase how often 

and how long you are active.

get your heart pumping

For health benefits, do at least 

21⁄2 hours each week of physical 

activity that requires moderate effort. 

A few examples include brisk walking, biking, swimming, 

and skating. Spread activities over the week, but do them 

at least 10 minutes at a time.

strength-train for healthy

muscles and bones

Do strengthening activities twice 

a week. Activities that build strength 

include lifting weights, doing push-ups 

and sit-ups, working with resistance 

bands, or heavy gardening.

make active choices throughout the day

Every little bit of activity can add up and doing 

something is better than nothing. Take the stairs 

instead of the elevator, go for a 10-minute walk on your 

lunch break, or park further away from work and walk.

be active your way

Mix it up—there are endless ways to be active. 

They include walking, biking, dancing, martial arts, 

gardening, and playing ball. Try out different activities to 

see what you like best and to add variety.