May is National Physical Fitness and Sports Month
National Physical Fitness and Sports Month is a great time to promote the benefits of physical activity.

Getting active increases your chances of living longer and can help you:
- Control your blood pressure, blood sugar, and weight.
- Raise your “good” cholesterol.
- Prevent heart disease, colorectal cancer, and type 2 diabetes.
Here are some tips to help you get active:
- Aim for at least 2 hours and 30 minutes of moderate activity a week. This includes things like walking fast, dancing, or biking.
- Do muscle-strengthening activities at least 2 days a week. Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms.
Help a Loved One Get More Active: Quick tips
- Lots of people struggle to fit physical activity into their busy lives. If someone you care about is having a hard time getting active, you can help. Here are some tips to get you started.
Suggest activities you can do together.
- Start small. Try taking a walk after dinner twice a week, or do sit-ups while you watch TV.
- Mix it up. Learn new stretches and warm-up exercises.
- Sign up for a fitness class together. Choose an activity that’s new for both of you.
Make it part of your regular routine.
- Meet up at the gym or YMCA on your way home from work.
- Give up a TV show to make time for activity.
- Wake up a few minutes earlier to go for a brisk walk together before breakfast.
- Walk or ride your bike to the store or coffee shop.
Be understanding.
- What are your loved one’s reasons for not being more active? Maybe he/she feels overwhelmed or embarrassed. Ask what you can do to be supportive.
Recognize small efforts.
- Be patient. Change takes time.
- Offer encouragement and praise. (“You did a great job with your sit-ups today!”)
- Point out positive choices. (“I’m glad we decided to walk to the park instead of drive.”)
Choose healthy gifts.
- For birthdays or special rewards, choose gifts to encourage your loved one to exercise. Some ideas include:
- New sneakers or workout clothes
- A basketball or balance ball
- Hand weights
- Pedometer
- Gift certificate to a gym or exercise class
- This information on physical activity was adapted from materials from the 2008 Physical Activity Guidelines for Americans and the U.S. Department of Health and Human Services.
Reviewed by: U.S. Department of Health and Human Services’ Physical Activity Guidelines Review Team — November 2011
Adapted from www.healthfinder.gov.