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California State Library Sections & Organizational Chart - California State Library
California State Library Sections & Organizational Chart - California State Library

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Walk. Run. Dance. Play. What's your move? - Move Your Way | health.gov
Get your kids moving

You know kids need physical activity to grow up strong and healthy.But did you know it can help them feel better right away?Better sleepBetter moodBetter gradesAnd when you move with your kids, you get the health benefits, too!

Help your kids move moreUse our interactive graphic to see how they can get the recommended 60 minutes a day.

Learn the basics

Find out how your kids can get enough physical activity. Read the fact sheet for parents [PDF - 1.9 MB].

Learn how sports can help your kids get active and build important life skills. Check out the sports fact sheet for parents [PDF - 1.7 MB].

Help children understand why physical activity is important. Share this fact sheet with your kids [PDF - 1.4 MB].

Watch our videos

Get moving as a family! See how you can get active together [YouTube – 1:55].

Stuck indoors? Learn how to get kids moving without leaving the house! [YouTube – 1:47].

Have a teen? Get ideas for helping teens get more active [YouTube – 0:29].

Learn about creating healthy habits as a family

Luis, Camila, and their 3 kids are getting active and making healthy meals as a team. Read their story.

For during and after pregnancy:
Find your way to move

Physical activity is safe and healthy during and after pregnancy — and it can help you feel better right away!More energyBetter moodLess stressIt can even make labor shorter and recovery faster. And when you’re active, it’s easier to keep up with your kids as they grow!

Ready to get more active?Use our interactive tool to see how you can build more activity into your day. You may already be more active than you think!

Find more information

Physical activity can help you have a healthy pregnancy. Read this fact sheet to learn more [PDF - 586 KB].

After having a baby, it can be hard to get active again. Check out this fact sheet for tips to get started [PDF - 713 KB].
Physical Activity

Find support with friends and make it a group activity by scheduling virtual meetups.
	

Learn more

Exercising with an Injury or Disability

Limited mobility doesn't mean you can't exercise. Finding ways to stay active and healthy that work for your body are important.
	

Get started

Fitness During and After Pregnancy

	Your fitness activities might change while you're pregnant, but staying active is more important than ever. An active lifestyle keeps both you and your baby healthy. And when you’re active, it’s easier to keep up with your kids as they grow!
	

Learn more

Family Fitness

Growing children should get at least one hour of physical activity a day. Running, biking, or hiking are all great ways for children to get exercise, but there are many activities children can do indoors as well. Even getting them to assist with the chores can help!
	

Simple exercise for kids

	Staying active helps kids do better in school. Children who get enough physical activity tend to have an easier time focusing and even perform better on tests. Physical activity is shown to have a positive influence on memory, flexible thinking and self-control. So get your kids moving by playing sports or games that involve the whole family.
	

Learn how exercising helps growing brains

Find More Healthy Tips
Inspired to get moving? Find the tools, tips and tricks that will help you be active and stay healthy.
	

Learn more

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Walk. Run. Dance. Play. What's your move? - Move Your Way | health.gov
Get tips for fitting more activity into your day [YouTube – 1:59].

Read stories about boosting your health with physical activity and healthy eating

Jeff gets active on most days and is trying to eat healthier. Read Jeff’s story.

Cheryl gets active with everyday tasks and saves time with meal prep and shopping smart. Read Cheryl’s story.

For older adults: 
Get active to age well 

Physical activity can help you stay healthy and independent as you age. Being active can: Make it easier to do everyday tasks, like cleaning and grocery shoppingHelp ease pain and manage other health problemsLower your risk of falls — and your risk of an injury if you do fall

Ready to make a plan?Use our interactive tool to build your personalized weekly activity plan.

Learn tips to get moving

Did you know physical activity can help you stay independent as you get older? Read the fact sheet about physical activity for older adults [PDF - 1.2 MB].

It’s important to get a mix of activity types as you get older. Read the fact sheet about different activity types for older adults [PDF - 1.1 MB].

Check out our videos

Trying to get motivated to move more? Make a pledge! Watch this video to see how [YouTube – 0:31]. 

Want to get active and get things done at the same time? Watch this video about making yardwork a workout [YouTube – 0:30].

Learn about eating healthy and getting active safely as you age

John and Patty find creative ways to eat healthy and get active indoors. Read their story.

For parents:
Get your kids moving

You know kids need physical activity to grow up strong and healthy.But did you know it can help them feel better right away?Better sleepBetter moodBetter gradesAnd when you move with your kids, you get the health benefits, too!

Help your kids move moreUse our interactive graphic to see how they can get the recommended 60 minutes a day.

Learn the basics

Find out how your kids can get enough physical activity.
Joni - Move Your Way | health.gov
That’s not to say getting active is easy with a young child and a baby in the house! Taking them with me on walks is a challenge sometimes — and when I finally get some time to myself after the kids are in bed, physical activity usually isn’t the first thing on my list. But I try my best to get active a few times a week, whether it’s outside or with an online exercise video. I don’t always get to do as much as I’d like, but that’s okay! I like knowing that even a little bit of activity relieves some stress and helps me stay healthy — and it’s setting a good example for my kids.

 

Adults need a mix of physical activity to stay healthy

 

 

Moderate-intensity aerobic activity
Adults need at least 150 minutes each week of moderate-intensity aerobic activity. Anything that gets the heart beating faster counts! Brisk walking is a great option if you’re recovering from childbirth or if you’re just starting to get active — and you can do it almost anywhere. Invite a friend along for some social time while you get moving!

 

Muscle-strengthening activity
It’s also important to do muscle-strengthening activities 2 days a week — that’s anything that makes your muscles work harder than usual.

 

How I make every bite count

I grew up eating home-cooked meals, and I always thought I’d give my kids the same experience. But taking care of young children doesn’t leave much time for cooking — I’m not interested in anything that takes more than 30 minutes to make. The faster I can put together a meal, the better.
It’s also a challenge to find healthy foods that work for all of us — a young kid who’s still figuring out what they like, a baby who’s just starting to eat solid foods, and myself. I want to make sure we all get the nutrients we need, but at first I had no idea how to do that with so many different preferences to take into account.
I talked to our family doctor about my concerns, and she shared some good advice: It’s absolutely okay not to cook a whole meal. Eating healthy doesn’t have to be complicated!
2001 Budget Analysis: Longer Middle School Year
hours (slightly less than one hour per day based upon our calculations). Even so, multitrack schools may have difficulty implementing an extended school day,
or would do so at the expense of supplemental instructional programs.
District participation in the longer middle school year program would be voluntary, but only in the most limited sense. The proposed $770 per-pupil payments
for extending the school year represents a very large amount to school districts—over one-sixth of average revenue limit funding. Districts would have the
option of foregoing these amounts but this would be a difficult decision from a practical standpoint.
The Role of Time in Education—Research Findings 
The Governor's proposal provides the Legislature with the opportunity to consider the role of time in education, and to ask some basic questions about how well
schools use the time they have. A recent study by West-Ed, the western regional laboratory for the U.S. Department of Education, identifies three different
measures of time in education that differ qualitatively and in terms of policy implications.

Instructional Time. The number of hours a student is in class—"seat time."
Engaged Time. "Time-on-task" in which a student participates in a learning activity.
Academic Learning Time. The precise time when an instructional activity is aligned with a student's readiness and when learning occurs.

The West-Ed study found, based on a review of the academic literature, that:

There is little to no relationship between instructional time and student achievement.
There is some relationship between engaged time and achievement.
There is a larger relationship between academic learning time and achievement.

The West-Ed study summarized the role of time in education as follows:
The research literature suggests that, while time is certainly a critical factor, by itself it has little direct impact on student performance. Simply adding time to
the school year or day would not likely produce large scale gains in student achievement.
Rather, what research studies repeatedly find is that in education, quality is the key to making time matter. Of particular importance is providing curriculum and
instruction geared to the needs and abilities of students, engaging them so they will return day after day, continuing to build on what they have learned.
Joni - Move Your Way | health.gov
Joni - Move Your Way | health.gov

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Office of Disease Prevention and Health Promotion

Move Your Way
Healthy eating and physical activity

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Joni

Making time to get active when life is busy and taking the stress out of eating healthy 

 

Life changes when you have young kids. But even when you don’t have much time to focus on yourself, you can take small steps to make healthy eating and physical activity part of your routine. They’ll go a long way to help protect your health — and will keep you at your best for those you love.
Learn how Joni makes time to move her way and finds creative ways to eat healthy with a baby and a young child.

How I move my way

Before I had kids, I was pretty active. I spent lots of weekends hiking or going on bike rides with friends. But 2 pregnancies in just over 4 years changed all that!
After my second child was born, I was constantly tired and just didn’t have any energy. I knew it was partly because I wasn’t getting enough sleep at night — but I also realized that I missed getting active. I found that getting outside even for just 15 minutes and taking a quick walk gave me an energy boost, and it helped me feel more like my old self. I take the kids along in the stroller — sometimes we stop by the park, and my older child and I play ball while the baby naps.
That’s not to say getting active is easy with a young child and a baby in the house! Taking them with me on walks is a challenge sometimes — and when I finally get some time to myself after the kids are in bed, physical activity usually isn’t the first thing on my list. But I try my best to get active a few times a week, whether it’s outside or with an online exercise video. I don’t always get to do as much as I’d like, but that’s okay!
Physical Activity

Physical Activity

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Physical Activity

	Regular physical activity is one of the most important things you can do for your health. Everyone can experience the health benefits of physical activity – age, abilities, shape, or size do not matter. Starting a new wellness routine can feel challenging, but don’t worry. Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a bus a stop earlier and walking the rest of the way, or walking the children to school.
	

	Regardless of how you choose to incorporate physical activity in your life, the important part is that you do.
	

Get Started

	Exercise can be easy to do and fun for everyone. You don't need equipment or access to a gym to keep your body healthy and active. Find an exercise that fits your lifestyle, whether you're at the park, the office, or at home watching TV.
	

	Check with your doctor before doing any physical activity if you have health issues or concerns.
	

Simple Exercises

Start with these exercises and build up slowly to a routine that works for you. The important thing is to get you moving and strengthen your muscles. Try them out and see how you feel.
	

Pelvic Neutral in Standing
	This exercise strengthens your back and will help you execute exercises safely.
	

Wall Sits
	These simple exercises can be done anywhere there's a wall to lean on and can help you increase your lower body strength and endurance.
	

Yoga Poses
	Yoga has become a popular way of promoting physical and mental well-being. It can help you relax and manage stress and anxiety while also increasing your strength and flexibility.
	

Get more exercises

Let's Get Moving

Beyond the Gym

	Your local park or even your home have all the space you need to stay active without the need of a gym or expensive equipment.
2001 Budget Analysis: Longer Middle School Year
While there is an intuitive logic to the argument, we have not found empirical evidence to verify or disprove this hypothesis.
Improved Remediation Opportunities. A year-round schedule offers students more frequent opportunities for remediation. Under the traditional school
calendar, students often have to wait the entire school year to be provided the extra time they need to catch up in summer school. Offering more frequent
intersession remediation may be more beneficial for struggling students. 
Reduced Teacher Burnout. Researchers suggest providing more frequent, shorter breaks to teachers may help keep them more engaged over time.

Summer School Provides Opportunity to Catch Up. A second alternative to addressing the summer fall-off effect is to provide summer school to all students at
a school, or targeted sets of students. Unlike lengthening the school year, summer school generally concentrates on students in most need, and often focuses
exclusively on core academic subjects.
What Are the Problems the Administration Is Trying to Solve? 
The administration has identified several problems that it is trying to solve with this program.
Student Achievement Declines in Middle School. The Governor's proposal attempts to address (1) a decline in reading test scores occurring in 9th grade, and
(2) the relatively weak improvement in student test scores in middle schools over the last couple of years. The data, however, suggest a more complicated set of
student achievement problems that are evident to some degree in many middle schools, but are more clearly evident in many high schools. Achievement data
from the National Assessment of Education Progress, Stanford-9, and international comparisons suggest that academic achievement in middle schools is
relatively similar to that in elementary schools. Figure 3 shows that Stanford-9 test scores for students in 4th grade and 8th grade are similar. However, starting in
9th grade and continuing through 11th grade (the last year the Stanford-9 is administered), reading test scores decline.

Figure 3

Percent of California Public School Students Above National Average a

 

4th
 Grade

8th
 Grade

9th
 Grade

11th
 Grade

Math

51%

48%

51%

47%

Reading

45

49

35
Active Transportation Program (ATP) | Rebuilding CA
The program held regular walk-to-school and bike-to-school days and school celebrations. It also offered safety education to students in grades k-12 at 10 elementary and middle schools, along with two high schools. A partnership bewteen Redding School District’s After School Program and the Advanced Cycling Education organization bought 12 bikes for the afterschool Bike Safety program at seven schools.A ped safety campaign with Pedestrians Don’t Wear Armor.School children crossing the street safely with the help of crossing guards.A new cross walk in front of Junction School on Walk to School Day.A walking school bus at Cypress School.A ped safety campaign with Pedestrians Don’t Wear Armor.School children crossing the street safely with the help of crossing guards.A new cross walk in front of Junction School on Walk to School Day.A walking school bus at Cypress School.A ped safety campaign with Pedestrians Don’t Wear Armor.Go to previous slide.Go to slide 0Go to slide 1Go to slide 2Go to slide 3Go to next slide.Key BenefitsEnhanced engagement with parents and families through surveys and feedback mechanisms.Increased use of walking and biking methods for student transportation.Additional education in the areas of bike and walking safety.Partner-supported investment in bicycles for the afterschool Bike Safety program.Project Stats1 Open street event4 Walking school buses started at four schools7 Bike safety programs provided in after school settings3,000 Participants in community events16,700 Students at school events and activitiesMore Featured ProgramsTrade Corridor Enhancement ProgramSolutions for Congested Corridors ProgramLocal Partnership ProgramState Highway Operation and Protection ProgramTransit Intercity Rail Capital Program
Walk. Run. Dance. Play. What's your move? - Move Your Way | health.gov
Ready to get more active?Use our interactive tool to see how you can build more activity into your day. You may already be more active than you think!

Find more information

Physical activity can help you have a healthy pregnancy. Read this fact sheet to learn more [PDF - 586 KB].

After having a baby, it can be hard to get active again. Check out this fact sheet for tips to get started [PDF - 713 KB].

Watch our videos

Add a little more activity to your week! See how you can get more active during pregnancy [YouTube – 2:33].

Looking for ways to get more active after having a baby? Watch this video for ideas [YouTube – 2:12].

Get tips for building healthy routines during and after pregnancy

Nikia stays active during pregnancy and makes healthy food choices. Read Nikia’s story.

Joni makes time to get active when life is busy and takes the stress out of eating healthy. Read Joni’s story.

What is Move Your Way?Move Your Way is a physical activity campaign from the U.S. Department of Health and Human Services to promote the recommendations from the Physical Activity Guidelines for Americans.

Learn moreCheck out the second edition of the Physical Activity Guidelines for Americans.Find more physical activity resources from our partners.Follow us on Facebook to learn about physical activity resources and events.

Looking for resources for health professionals?Move Your Way also has tools and resources for health care providers and other professionals. Check out the full set of Move Your Way materials for professionals.

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Last updated: May 25, 2024
This site is coordinated by the Office of Disease Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, U.S. Department of Health and Human Services.
Why Is Exercise Important?
Healthy Weight Tip
Speak to your doctor before starting a physical activity program if you have a health problem such as heart disease, high blood pressure, diabetes, or asthma.

Need help becoming more physically active?
Your Guide to Physical Activity and Your Heart uses science-based information to help adults develop a safe and effective program of physical activity that can be sustained. Or check out our fact sheet on physical activity on NHLBI’s Diseases and Conditions Index.

 

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