Move YOUR Way

Did you know that GETTING ACTIVE can improve your health, the way you feel and lower the risk of chronic disease?

If 2020 has taught us anything, it taught us that HEALTH MATTERS.

The U.S. Department of Health and Human Services created the Move Your Way campaign to promote the second edition of the Physical Activity Guidelines for Americans. It aims to help people understand how much physical activity they need to be healthy and how to fit it into their daily lives.

Do you know how much physical activity you need each week?   Check out the recommended guideline below! Use this FREE resource to help you meet your goals!!!

How much activity do adults need? 

Moderate-intensity aerobic activity — at least 150 minutes a week 

  • Aerobic activity is anything that gets your heart beating faster — like brisk walking or dancing. 

Muscle-strengthening activity — at least 2 days a week 

  • Muscle-strengthening activity is anything that makes your muscles work harder than usual — like lifting weights or doing push-ups. 

Break it up over the week however you want. There’s no wrong way to get to 150!

  • Do 22 minutes 7 days a week, 30 minutes 5 days a week — whatever works for you. 
  • If you can’t manage 150 minutes this week, do what you can! Even 5 minutes of activity has real health benefits. 
  • Anything that gets you moving counts as physical activity — even active chores, like gardening or vacuuming! • 
  • Get the same benefits in half the time. If you step it up to vigorous-intensity aerobic activity, aim for at least 75 minutes a week. 

Is it moderate or vigorous?  When you’re being active, just try talking: 

◦ If you’re breathing hard but can still have a conversation easily, it’s moderate intensity activity. 

◦ If you can only say a few words before you have to take a breath, it’s vigorous intensity activity. 

What about older adults? 

Older adults need the same amount as all adults — but if 150 minutes is too much, do what you can!  Mix in activities to improve your balance and lower your risk of falls — like tai chi or swimming.

In a nutshell, MOVE MORE, SIT LESS.

What are the health benefits associated with physical activity and exercise?

Short term-

  • Better quality of life 
  • Reduce anxiety 
  • Better blood pressure, sleep and insulin sensitivity

Long term- 

  • Kids improve cognition 
  • Adults prevent 8 types of cancer, reduce Dementia/Alzheimers 
  • Older adults reduce falls
  • Pregnant women reduce risk of postpartum depression
  • All groups reduce excessive weight gain

Disease management-

  • Decrease pain in osteoarthritis
  • Reduce progression of hypertension, Type 2 Diabetes
  • Reduce symptoms of anxiety and depression
  • Improve cognition of those with dementia, ADHD, MS and Parkinsons

So let’s commit to MOVING MORE!    Move Your Way helps people make small changes that can lead to big health benefits.

Help us spread the word in our community!   By spreading the word that physical activity is something everyone can do, you can help people in our community get more active and live longer, healthier lives. 

Find more community resources at



If we can all agree on one thing, it may just be that 2020 was a year we never want to repeat again!    At least

Thank You Veterans!

Veterans Day honors all of those who have served the country in war or peace.  We would like to honor the Veterans at Smart Fitness. 


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