Being physically active helps you build strong muscles and bones, have energy, maintain a healthy weight, learn, and feel good about yourself.
- Play outside
- Take the stairs
- Ride less, walk more:
– Walk to school
– Walk to the store
– Walk to the park
- Help around the house or yard
- Walk and play with your pet
- Ride bikes
Activities that make you breathe hard and sweat!
- Playing chasing games like freeze tag
- Jumping rope
- Dancing to music
- Climbing stairs
- Playing TV or video games that get you moving
- Playing soccer
- Playing tennis
- Running relay races
- Playing volleyball, kickball, basketball, or Frisbee
Activities to Reduce
- Watching TV
- Watching nonactive computer and video games
- Sitting for more than 30 minutes at a time
Free Time Activities
- Bike riding
- Exploring a nature park
- Flying a kite
- Ice skating
- Playing miniature golf
Strength and Flexibility Activities
- Climbing on playground equipment or stairs
- Running obstacle courses
- Martial arts
- Rope climbing
- Doing push-ups or pull-ups
Celebrate with fun active outings, like going to a water park.
Use fun physical activities as a reward, like playing miniature golf or practicing at a batting cage.
Be active most days, if not everyday of the week.
Have fun while being active.
Limit television, video games, or computer times a day to one to two hours a day.
Be active at least 60 minutes each day!
Do 10-minute bursts of activity at a time—it all adds up.
Plan regular physical activities with your friends and family.
Go for after-dinner walks or weekly trips to the pool.
Include activity in your daily routine.
College of Agricultural Sciences Agricultural Research and Penn State Extension