What Counts as Physical Activity

Physical activity does not only mean planned exercises, like going to an exercise class at the gym. You can be more active all day long. Here are some examples of how to add more movement into your daily routine. Put a check next to all of the ideas you will try:

I can:

Be physically active 30 minutes a day at least 5 days per week.

Get active during the commercial breaks if I am watching a TV show. For example, I can walk up and down the stairs a few times during commercial breaks.

Walk laps around the house or neighborhood while I talk on the phone.

Walk instead of driving or riding in a car.

Park farther away in a parking lot and walk to the door.

Take the stairs whenever I can.

Decrease the amount of time I spend watching TV or doing things on the computer.

Get active in gym class at school.

Spend less time texting and playing video games.

Use the track, basketball court, or baseball field at my school for walking.

Make a step-tracking goal and use my pedometer to count my steps and see how close I am to meeting my goals each day. Most people try to reach 10,000 steps a day.