Get Moving to Take Charge of Your Health

Be active to look and feel better!

• Get better control of your weight, a more toned look, and stronger muscles
• Have more energy for other fun times, like hanging out with your friends
• Make friends who share your interests in dance, sports, or other activities
• Improve your mood and ability to focus for sports and school

Get up and move!

• Be active for 60 minutes a day. (You don't have to do it all at once.)
• Enjoy the outdoors with these activities: jumping rope, playing frisbee or flag-football, and skateboarding.
• Join a school sports or dance team. Jump into a neighborhood pick-up game of basketball or softball.
• Pitch in to help keep your area's sidewalks, sports fields, parks, and athletic centers clean and usable.

Here's how your activity can add up:

• 10 minutes – Walking/biking to a friend's house
• 30 minutes – Shooting hoops
• + 20 minutes – Dancing

• ---

• 60 minutes of activity!

Stay active indoors too!

• Play indoor sports when it's cold or wet outside.
• Sit less. Watching TV, gaming, and surfing the web are fun but inactive, so spend less time in front of the screen.
• Dance to your favorite music by yourself, or have a dance party with friends.
• If you have a gaming system, choose active dance and sports games that track your movement.

Have fun with your friends!

• Be active with your friends to support each other and make moving fun.
• Mix it up. Choose different kinds of group activity:
  • Sports
  • Active games
  • Actions that get you moving, like walking around the mall
• Take the President's Challenge (http://www.fitness.gov ) or sign up with your friends for other fun, lively challenges

Get the facts!

Weight-control Information Network