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Physical Activity Guidelines have changed! 

"Move your way" is the promotional campaign for the second edition of the Physical Activity Guidelines for Americans. The goal is to help people live healthier lives through increased physical activity. Learn more about the new guidelines on the Office of Disease Prevention and Health Promotion website and check out the Move Your Way website for easy to understand resources for you and your family!


Living a healthy lifestyle starts with a good diet but is only complete with regular physical activity.

Regular physical activity can help lower the risk of diabetes, heart disease, stroke, high blood pressure, and much more. People who exercise regularly report sleeping better, having more energy, and typically live longer than those who do not. Make a plan for achieving your weight loss or general health goals with the Move Your Way Activity Planner.

According to the USDA, it’s possible to see the benefits of physical activity with at least 150 minutes of activity a week. That’s only 22 minutes a day! 

Here are a few tips for small ways you can build up your 22 minutes a day:

At home…

  • Join a walking group in the neighborhood or at the local shopping mall.
  • Bring a friend for a walk. 
  • Stroll through a Museum.
  • Get the whole family involved — enjoy an afternoon walk with your children.
  • Walk up and down the football or soccer field sidelines while watching the children play.
  • Walk the dog.
  • Clean the house or wash the car.
  • Walk, skate, or cycle more, and drive less.
  • Do stretches or exercises while watching television.
  • Plant and care for a vegetable or flower garden.
  • Play with the children — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
  • Exercise to a free online workout video.
  • Use the SNAP CARD to RIDE for energetic bike rides
  • Be active inside with the EBT CARD to CULTURE.

And at work!

  • Get off the bus or subway one stop early and walk or skate the rest of the way.
  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
  • Take part in an exercise program at work or a nearby gym. 
  • Join the office softball team or walking group.
  • Do light stretches during your break.
More outdoor activity ideas
For more tips on getting active and enjoying the great outdoors take a look at the following links.
Find places to go on a hike. Brought to you by Mass.Gov.
Find reservations and hiking trail maps with these downloadable tips from The Trustees.
Learn more about the importance of physical activity and take a look at resources for being active and eating healthy.