Be Active Your Way 

A Guide for Adults 

Based on the 2008 Physical Activity Guidelines for Americans 

Be Active, Healthy, and Happy! 
Be Active Your Way 

A Guide for Adults 

❑ Wondering about how much activity you need each week? 

❑ Want to get physically active but not sure where to begin? 

❑ Already started a program and would like tips on how to 

keep it up or step it up? 

Then this booklet is for you. 

Read how you can fit physical activity into your life—your way. 


Decide the number of days, types of activities, and times that 


fit your schedule. 


Written for men and women ages 18 to 64, this booklet is based 


on the 2008 Physical Activity Guidelines for Americans released 


by the U.S. Department of Health and Human Services. When reading, 


you’ll want to pay special attention to the Advice to Follow boxes in this booklet. 


They offer you a quick snapshot of the latest information from these new guidelines. 


Share this booklet with your family and friends so you can be active together! 

What is physical activity? Did you know? 

Physical activity is any form of exercise or movement of the body that 

uses energy. Some of your daily life activities—doing active chores 

around the house, yard work, walking the dog—are examples. 

To get the health benefits of physical activity, include activities that 

make you breathe harder and make your heart and blood vessels 

healthier. These aerobic activities include things like brisk walking, 

running, dancing, swimming, and playing basketball. Also include 

strengthening activities to make your muscles stronger, like push-ups 

and lifting weights. 

•	 Some	activity	is	better	

than none. 

•	 The	more	you	do,	

the greater the health 

benefits and the better 

you’ll feel. 

The good news? 

People of all types, shapes, sizes, and abilities can benefit from 


being physically active. If you have a disability, choose activities 


in this booklet that work for you. Talk with your health care team 


about the amount and types of activities that are right for your 


ability or condition.
 
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Part 1. Getting Started page 2
 

Part 2. Making Physical Activity a Part of Your Life page 6
 

Part 3. Keeping It Up, Stepping It Up page 10


Part 4. Being Active for Life page 14
 

This booklet has 4 parts:
 
To get the most from your physical activity guidebook
 

Which one of these seems more like you? 

❑ Read Part 1 if you are getting started and want to learn ways to 

add physical activity to your life. Find out about the many benefits 

of being active. Hear how others are taking small steps toward 

better health. 

❑ Read Part 2 if you are doing just a small amount 

of physical activity and want to learn how to become 

more active. 

❑ Read Part 3 if you’ve been active for some time 

now and want to raise your activity level. Also, learn 

how to avoid injury. 

❑ Read Part 4 for a quick summary of what to do—and 

how much physical activity you need—to get the benefits 

of staying active. Use the forms on pages 20 and 21 to 

track your progress. Tracking helps you stay on course! 
Start slowly 

“The employee wellness program 

at my work just started a new 

lunchtime walking program. Some 

of us walk at a good clip, while 

others move at a slower pace. 

I get to be outdoors, and I feel 

more alert on the days I walk.” 

Part 1. Getting Started
 

Thinking about adding physical activity to your 

life, but not sure how to get started? Sometimes 

taking the first step is the hardest part. 

If you have not been active in some time, start at a 

comfortable level and add a little more activity as 

you go along. Some people find that getting active 

with a friend makes it easier to get started. 

Is something holding you back? 

Think about reasons why you have not been 


physically active. Then try to come up with 


some ways to get past what is keeping you from 


getting active.
 

Have you said to yourself . . . ?
 

I haven’t been active in a very long time.
 

Solution: Choose something you like to do. Many 


people find walking helps them get started. Before 


you know it, you will be doing more each day.
 

I don’t have the time.
 

Solution: Start with 10-minute chunks of time 


a couple of days a week. Walk during a break. 


Dance in the living room to your favorite music. 


It all adds up.
 

2 Be Active Your Way: A Guide for Adults 
____________________________________________ 

____________________________________________ 

____________________________________________ 

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It costs too much. 

Solution: You don’t have to join a health club or 

buy fancy equipment to be active. Play tag with 

your kids. Walk briskly with your dog for 10 

minutes or more. 

Write down some things you could do to get past 

what may be holding you back: 

Feeling good 

“I recently bought an exercise bike 

at a yard sale. I get up early in the 

morning and ride. It feels good. 

Sometimes I can squeeze in only 

10 minutes before I take off for 

my job. Even 10 minutes is better 

than not doing anything.” 

What can physical activity do for you? 

You may have heard the good things you can gain 

from regular physical activity. 

Check off which of these benefits you hope to get 

from active living: 

❑ Be healthier 

❑ Increase my chances of living longer 

❑ Feel better about myself 

❑ Have less chance of becoming depressed 

❑ Sleep better at night 

❑ Help me look good 

❑ Be in shape 

❑ Get around better 

❑ Have stronger muscles and bones 

❑ Help me stay at or get to a healthy weight 

❑ Be with friends or meet new people 

❑ Enjoy myself and have fun 

Getting Started 3 
 

 

Did you know? 

When you are not physically active, you are more 

likely to: 

•	 Get	heart	disease

•	 Get	type	2	diabetes

•	 Have	high	blood	pressure

•	 Have	high	blood	cholesterol

•	 Have	a	stroke

Build up over time 

Start by doing what you can, and then look for ways 


to do more. If you have not been active for a while, 


start out slowly. After several weeks or months, 


build up your activities—do them longer and more 


often.
 

Walking is one way to add physical activity to your 


life. When you first start, walk 10 minutes a day on 


a few days during the first couple of weeks.
 

Add more time and days. Walk a
 

little longer. Try 15 minutes instead of 10 minutes. 


Then walk on more days a week.
 

Pick up the pace. Once this is easy to do, try 


walking faster. Keep up your brisk walking for a 


couple of months. You might want to add biking 


on the weekends for variety.
 

4 Be Active Your Way: A Guide for Adults 
 

How much physical activity do 

you need each week? 

Advice to follow: 

Aerobic 

•	 Adults	should	get	at	least	2 hours 

and 30 minutes each week of 

aerobic physical activity that 

requires moderate effort. 

•	 You	need	to	do	this	type	of	

activity for at least 10 minutes 

at a time. 

Strengthening 

•	 Adults	should	also	do	

strengthening activities at least 

2 days a week. 

•	 Strengthening	activities	include	

push-ups, sit-ups and lifting 

weights (see page 7 for more 

ideas on what activities to do, 

how much, and how often). 

Do it your way. 

•	 Pick	an	activity	you	like	and	one	

that fits into your life. 

•	 Find	the	time	that	works	best	for	

you. 

•	 Be	active	with	friends	and	family.	

Having a support network can help 

you keep up with your program. 

•	 There	are	many	ways	to	build	

the right amount of activity into 

your life. Every little bit adds up 

and doing something is better 

than doing nothing. 

Tip: To learn how to avoid injury, see 

page 13. 

Moderate-level activities 

(check off the ones you 

will try): 

❑

❑

❑

❑

❑

❑

❑

❑

❑

Biking slowly 

Canoeing 

Dancing 

General gardening 

(raking, trimming 

shrubs) 

Tennis (doubles) 

Using your manual 

wheelchair 

Using hand cyclers— 

also called arm 

ergometers 

Walking briskly 

Water aerobics 

Getting Started 5 
Part 2. Making Physical Activity a Part of Your Life
 

Here are 2 examples for adding more activity Doing More 

“I started taking a 45-minute water 

aerobics class with a group of 

women from church. It’s really a 

lot of fun, and I am getting in 

shape. I started out going 2 days a 

week, and now my goal is to make 

it to all 3 classes a week.” 

1. You can do more by being active longer each 

time. Walking for 30 minutes, 3 times a week? 

Go longer—walk for 50 minutes, 3 times a week. 

2. You can do more, by being active more often. 

Are you biking lightly 3 days a week for 25 

minutes each time? Increase the number of 

days you bike. Work up to riding 6 days a week 

for 25 minutes each time. 

Tip: If you have not been this active in the past, 

work your way up. In time, replace some moderate 

activities with vigorous activities that take more 

effort. These are explained in detail on page 11, in 

Part 3. 

Congratulations! You are doing some regular 

physical activity each week and are ready to do 

more. You may be feeling the benefits of getting 

active, such as having fun with friends, sleeping 

better, and getting toned. Are you looking for ways 

to do more activities at a moderate level? 

6 Be Active Your Way: A Guide for Adults 
Activities for stronger muscles and bones
 

Advice to follow: 

Adults should do activities to strengthen muscles 

and bones at least 2 days a week. 

Choose activities that work all the different parts 

of the body—your legs, hips, back, chest, stomach, 

shoulders, and arms. Exercises for each muscle 

group should be repeated 8 to 12 times per session. 

Try some of these activities a couple of days a week: 

•	 Heavy	gardening	(digging,	shoveling)

•	 Lifting	weights

•	 Push-ups	on	the	floor	or	against	the	wall

•	 Sit-ups

•	 Working	with	resistance	bands	(long,	wide	

rubber strips that stretch) 

Tip: Some people like resistance bands because 

they find them easy to use and put away when 

they are done. Others prefer weights; you can 

use common grocery items, such as bags of rice, 

vegetable or soup cans, or bottled water. 

Making Physical Activity a Part of Your Life 7 
For best success 

•	 Team	up	with	a	friend.	It	will	keep	you	motivated	

and be more fun. 

•	 Pick	activities	that	you	like	to	do.	

•	 Track	your	time	and	progress.	It	helps	you	stay	on	

course. Fill in the forms on pages 20 and 21 to help 

set your activity goals. Before you know it, you’ll 


be able to do at least 2 hours and 30 minutes of 


activities at a moderate level each week.
 

•	 Add	in	more	strength-building	activities	over	

time. For example, you can do sit-ups or 

push-ups. 

Shaping up 

“My son and I play in a baseball league twice a week. On the days we play, I sleep 

much better at night. This makes me want to do more on other days. My son wants 

to lift weights together, and so we got some weights and work out in the basement.” 

8 Be Active Your Way: A Guide for Adults 
Planning your activity for the week 

Physical activity experts say that spreading 

aerobic activity out over at least 3 days a week is 

best. Also, do each activity for at least 10 minutes 

at a time. There are many ways to fit in 2 hours 

and 30 minutes a week. For example, you can 

do 30 minutes of aerobic activity each day, 

for 5 days. 

On the other 2 days, do activities to keep your 

muscles strong. Find ways that work well for you. 

Want to learn more about how to add physical 

activity to your life? 

•	 Join	a	fitness	group.

•	 Talk	to	your	health	care	provider	about	good	

activities to try. 

•	 Speak	to	the	worksite	wellness	coordinator	at	

your job. 

•	 Visit	www.healthfinder.gov and type “activity” 

in the search box. 

Tip: To learn how to avoid injury, see page 13. 

Making Physical Activity a Part of Your Life 9 
 

 

 

 

 

Part 3. Keeping It Up, Stepping It Up
 

Good habits! 

“My friends and I have been walking 

at the mall 4 mornings a week for 

the past 6 months. We walk for 

45 minutes each time, for a total of 

3 hours a week. Our goal is to reach 

5 hours a week. Sure, some mornings 

it is tough to get out of bed early to 

walk. But once I’m there, I am glad.” 

Adding more time 

Already doing 2 hours and 30 minutes a week 

of aerobic physical activity? Good for you! Do 

you want to gain even more health benefits from 

physical activity? Slowly add more time to your 

weekly routine. 

Strive to double your weekly activity time. Work to 

be active 5 or more hours each week. This activity 

level can lower your chances of getting breast and 

colon cancer. Read the next page to find out how 

to add more effort. 

Gaining more health benefits! 

Advice to follow: 

To get more health benefits, add more time 

of aerobic physical activity. 

•	 Try	to	move	from	2 hours and 30 minutes of 

moderate-level activities a week to 5 hours or 

more a week. 

10 Be Active Your Way: A Guide for Adults 
 

Adding more effort 

Instead of doing only moderate-level 

activities, replace some with vigorous 

aerobic activities that will make 

your heart beat even faster. Adding 

vigorous activities provides benefits 

in less activity time. In general, 

15 minutes of vigorous activity 

provides the same benefits as 

30 minutes of moderate activity. 

Have you been walking for 30 minutes 

5 days a week? On 2 days, try jogging 

instead of walking for 15 minutes 

each time. Keep on walking for 

30 minutes on the other 3 days. 

Would you like to have stronger 

muscles? If you have been doing 

strengthening activities 2 days a 

week, try adding an extra day. 

Mix it up! 

You can do all moderate activities, 

all vigorous activities, or some of 

each. You should always start with 

moderate activities and then add 

vigorous activities little by little. 

To mix it up, you can try 30 minutes 

of biking fast to and from your job 

3 days a week. Then play softball for 

60 minutes 1 day. Then lift weights 

for 2 days. 

You’ve mixed vigorous aerobic 

activity (biking fast) with moderate 

aerobic activity (softball) and 

activities for stronger muscles 

(weights). 

To add more effort, try 

some vigorous activities 

(check off the ones you 

will try): 

❑

❑

❑

❑

❑

❑

❑

❑

❑

❑

Aerobic dance 

Basketball 

Fast dancing 

Jumping	rope	

Martial arts (such as 

karate) 

Race walking, jogging, 

or running 

Riding a bike on hills 

or riding faster 

Soccer 

Swimming fast or 

swimming laps 

Tennis (singles) 

Keeping It Up, Stepping It Up 11 
 

You can choose moderate or vigorous activities, or a mix of both 

each week 

Advice to follow: 

You should do at least 2 hours and 30 minutes each week of aerobic physical 

activity at a moderate level. 

OR 

You should do at least 1 hour and 15 minutes each week of aerobic 

physical activity at a vigorous level. 

Do it your way! 

You can replace of your moderate activity with vigorous activity. 

With vigorous activities, you get similar health benefits in half the time it 

takes you with moderate ones. 

some or all 

Muscle strengthening activities 

Remember to also do strengthening activities on 2 or more days a week. 

Adding more time 

Strive to double your weekly activity time. Work to be active 5 or more 

hours each week for even more health benefits. 

12 Be Active Your Way: A Guide for Adults 
For Everyone: Staying Safe and Avoiding Injury
 

Physical activity is generally safe for everyone. 

People who are physically fit have less chance 

of injury than those who are not fit. The health 

benefits you gain from being active are far greater 

than the chances of getting hurt. Being inactive is 

definitely not good for your health. 

Here are some things you can do to stay safe while 

you are active: 

•	 If	you	haven’t	been	active	in	a	while,	start	

slowly and build up. 

•	 Learn	about	the	types	and	amounts	of	activity	

that are right for you. 

•	 Choose	activities	that	are	appropriate	for	your	

fitness level. 

•	 Build	up	the	time	you	spend	before	switching	

to activities that take more effort. 

•	 Use	the	right	safety	gear	and	sports	equipment.

•	 Choose	a	safe	place	to	do	your	activity.

•	 See	a	health	care	provider	if	you	have	a	

health problem. 

Keeping It Up, Stepping It Up 13 
 

 

 

 

Part 4. Being Active for Life
 

Finding out what kind and how much 

physical activity you need 

How do I do it? 

It’s your choice. Pick an activity that’s easy to fit 

into your life. Do at least 10 minutes of physical 

activity at a time. Choose aerobic activities that 

work for you. These make your heart beat faster 

and can make your heart, lungs, and blood vessels 

stronger and more fit. Also, do strengthening 

activities which make your muscles do more work 

than usual. 

Why should I be physically active? 

Physical activity can make you feel stronger
 

and more alive. It is a fun way to be with your 


family or friends. It also helps you improve
 

your health.
 

14 Be Active Your Way: A Guide for Adults 

How many times a week should I be physically active? 

It is up to you, but it is better to spread your 

activity throughout the week and to be active at 

least 3 days a week. 

How do I build up more physical activity? 

Do a little more each time. Once you feel comfortable, 

do it more often. Then you can trade activities 

at a moderate level for vigorous ones that take 

more effort. You can do moderate and vigorous 

activities in the same week. 
How much physical activity do I need to do? 

This chart tells you about the activities that are important for you to do. Do both 

aerobic activities and strengthening activities. Each offers important health benefits. 

And remember, some physical activity is better than none! 

Aerobic Activities 

Muscle Strengthening Activities 

•	 Slowly	build	up	the	amount	of	time	you	do	physical	activities.	The	more	time	you	spend,	the	

more health benefits you gain. Aim for twice the amount of activity in the box above. 

•	 Do	at	least	10	minutes	at	a	time.

•	 You	can	combine	moderate	and	vigorous	activities.

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week. 

If you choose vigorous activities, do at least 

1 hour and 15 minutes a week. 

Do these at least 2 days a week. 

•	 Include	all	the	major	muscle	groups	such	as	legs,	hips,	back,	chest,	stomach,	shoulders,	

and arms. 

•	 Exercises	for	each	muscle	group	should	be	repeated	8	to	12	times	per	session.

Being Active for Life 15
 
How can I tell an activity at a moderate level from a vigorous one? 

Vigorous	activities	take	more	effort	than	moderate	ones.	Here	are	just	a	few	moderate	and	vigorous	

aerobic physical activities. Do these for 10 minutes or more at a time. 

Moderate Activities 

(I can talk while I do them, but I can’t sing.) 

•	 Ballroom	and	line	dancing

•	 Biking	on	level	ground	or	with	few	hills

•	 Canoeing

•	 General	gardening	(raking,	trimming	shrubs)	

•	 Sports	where	you	catch	and	throw	

(baseball, softball, volleyball) 

•	 Tennis	(doubles)

•	 Using	your	manual	wheelchair

•	 Using	hand	cyclers—also	called	ergometers

•	 Walking	briskly

•	 Water	aerobics

Vigorous Activities 

(I can only say a few words without stopping to catch my breath.) 

•	 Aerobic	dance

•	 Biking	faster	than	10	miles	per	hour

•	 Fast	dancing

•	 Heavy	gardening	(digging,	hoeing)

•	 Hiking	uphill

•	 Jumping	rope

•	 Martial	arts	(such	as	karate)

•	 Race	walking,	jogging,	or	running

•	 Sports	with	a	lot	of	running	

(basketball, hockey, soccer) 

•	 Swimming	fast	or	swimming	laps

•	 Tennis	(singles)

16 Be Active Your Way: A Guide for Adults 
Make copies of the forms on pages 20 and 21 to write 

down your goals and track your activities each week. 

There are examples on pages 18 and 19. 

The first form is for aerobic activities. The second form 

is for strengthening activities. Be active your way by 

choosing activities you enjoy! 

Tracking works! 

“I made a copy of the tracking forms and keep them 

handy to fill out each day. Know what? When I fill out 

the forms—it’s easier to reach my weekly goal.” 

Keeping track of what you do each week 

Being Active for Life 17
 
 

What I did Effort 

When I did it and for how long 

Mon Tue Wed Thu Fri Sat Sun 

Total hours 

or minutes 

Walked Moderate 30 min 30 min 30 min 30 min 2 hours 

Biked fast Vigorous 30 min 30 min 

This is the total number of hours or minutes I did these activities this week: 2 hours 

and 30 min 

Example: My aerobic activities this week 

My goal is to do aerobic activities for a total of _____2 ___ hours and _____ 30 minutes this week.

18 Be Active Your Way: A Guide for Adults 
 

What I did 

When I did it 

Mon Tue Wed Thu Fri Sat Sun Total days 

Sit-ups Yes 1 day 

Stretch bands Yes 1 day 

This is the total number of days I did these activities this week: 2 days 

Example: My strengthening activities this week 

My goal is to do strengthening activities for a total of _____ 2 ___ days this week.

Being Active for Life 19 
 

My aerobic activities this week 

My goal is to do aerobic activities for a total of ________ hours and _____ minutes this week. 

What I did Effort 

When I did it and for how long 

Mon Tue Wed Thu Fri Sat Sun 

Total hours 

or minutes 

This is the total number of hours or minutes I did these activities this week: 

20 Be Active Your Way: A Guide for Adults 
 

My strengthening activities this week 

My goal is to do strengthening activities for a total of ________ days this week. 

What I did 

When I did it 

Mon Tue Wed Thu Fri Sat Sun Total days 

This is the total number of days I did these activities this week: 

Being Active for Life 21 
Notes
 

22 Be Active Your Way: A Guide for Adults 

You can find more advice on physical activity at: ODPHP Publication No. U0037
 

October 2008 www.health.gov/paguidelines.