Physical Activity for a Healthy Weight

Move More

To improve or maintain your health, we all should engage in more moderate or vigorous activity. New physical activity guidelines let you customize a physical activity plan to suit your lifestyle and preferences. Small changes in how active you are can control weight, improve mood, maintain strength and mobility and reduce the risk or impact of chronic conditions.

Do what works for you

The reasons that we might not get enough exercise and the ways to overcome them are personal. Here are some suggestions to help you overcome those barriers.

Tips for Moving More

Get moving

30 minutes (or more!) of movement for adults and 60 minutes for kids on most days can help keep you in shape and feeling good. Can't find 30 minutes at once? Break it up throughout the day!  Be an active family  10 more tips

  • Take your dog for a walk
  • Walk to do an errand
  • Take your kids to the park or the bike path
  • Take the bus and exit 1 or 2 stops early
  • Walk with a friend at lunch
  • Use the stairs instead of the elevator

Tame the tube (and computer)

Most Americans spend 3 hours or more every day watching TV or on the Internet. Not only is that time when you are not moving, its also time when you may be more likely to snack on high-calorie foods. Use some of that screen time for a little physical activity.

  • Trade screen time for activity time (walk, run, bike, or play)
  • Walk or bike with your family after dinner
  • Walk the kids to the bus stop or school instead of driving
  • Use a walking video so that you can get active even in bad weather
  • Help a good cause by joining a weekend charity walk

Resources & Support

  • Walking, Hiking & Biking Trails in cities and towns can be used for a walk, hike or bike ride.
  • Community Exercise Programs like Shape Up RI and Stroller Strides will help by finding others to work out with.
  • Your local high school may allow you to use their track for walking.
  • Your local parks and recreation department may offer indoor or outdoor fitness programs or swimming pools in your city or town. Programs can include yoga, Pilates, sports clubs, tennis lessons or walking clubs. Contact your city or town hall to learn more about your local parks and recreation department. Or visit a State Park.
  • Many local shopping malls open their doors to “mall walkers” before the stores open, so walkers can avoid the shopping crowds. Mall walking is great, especially in bad weather. Some malls even have walking clubs.
  • Local community centers, recreation centers, YMCAs and minority health promotion centers may run fitness classes or have fitness equipment for use at low cost. Some also provide financial help.
  • Gyms, health clubs and fitness Centers offer a variety of fitness classes. Gym staff can work with you one-on-one. Health insurers may have discounts available for membership.
  • Senior centers offer a variety of fitness programs, including aerobic classes for seniors, group fitness classes, and programs to build strength, endurance and flexibility.
  • Local hospitalsoffer weight management and supervised fitness programs for people who are new to exercise or are still learning to live with a chronic condition. Insurance may cover the cost of exercise classes.
  • Some local churches offer free or low-cost fitness classes.


Children and Parents