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Being active for 30 minutes a day can help you stay in shape, maintain your weight, and feel great.

Moving more everyday helps lower your risk for diabetes, high blood pressure, problems with your heart, and some types of cancer. It can also help with stress, weight loss, and building strong muscles and bones. So park further away, go for a walk, take the stairs – just move more!

To take care of your health, you need either:

  • A total of 150 minutes (2 hours and 30 minutes) of moderate activity each week, or
  • A total of 75 minutes (1 hour and 15 minutes) of vigorous activity each week

To lose weight, combine a healthy diet with at least 60 minutes of moderate to vigorous activity every day. In addition to being active, include muscle-strengthening activities 2 times a week.

Sound like a lot? The good news is that you can spread that activity out during the week so you don't have to do it all at once. You can even break it into smaller, 10-minute chunks of time!

How do I know if my activity is moderate or vigorous?

Try the "talk test."

A person who is doing moderate activity should be able to talk, but shouldn't be able to sing. These usually include activities like biking or walking.

If a person is too out of breath to carry on a conversation, the activity is vigorous. Vigorous activities include running, jogging, or playing a sport like basketball or tennis.

You don’t need a gym membership.

There are simple activities you and your family can fit into your busy schedules.


  • Dance to your favorite music.
  • Limit the time you spend in front of the TV, video games or computer to 2 hours each day.
  • Be active while watching TV. Use a stationary bike, treadmill, stair climber, or small weights.
  • No equipment? Pilates, yoga, and tai chi are great for toning, balance and flexibility.
  • Stretch, stretch, stretch!


  • Play with your kids: shoot some hoops, jump rope, or play tag.
  • Walk your kids to school or volunteer to chaperone a Walking School Bus.
  • Take family walks after dinner.
  • Go for a run or ride your bike.
  • Walk to the grocery store and to other errands whenever you can.
  • Plant a garden or mow the lawn.
  • Try a new sport like tennis, hiking, or rollerblading.
  • Massachusetts has a ton of state parks, forests and other open lands. Explore them all. Find them here. ***link to resource for things to do in Mass

Want to be more active, but having a hard time doing it? Get past your barriers .

This information is provided by the Department of Public Health.