Florida Department of Agriculture and Consumer Services

Making Time for Fitness

Some health benefits of regular physical activity include helping to maintain a healthy weight, improving mood and the quality of sleep, strengthening muscles and bones, lowering cholesterol and blood pressure and reducing the risk of heart disease, diabetes and some cancers. No matter what shape you are in, you can find activities that work for your fitness level. Now is the perfect time to spread the word about the benefits of getting active!

Key Recommendations from the Physical Activity Guidelines for Americans

Children and Adolescents

  • Children and adolescents should complete one hour or more of physical activity daily. A majority of the 60 minutes or more should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity at least three days a week.
  • As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle- and bone-strengthening physical activity at least three days per week.


  • Adults should do at least 150 minutes (two hours and 30 minutes) a week of moderate-intensity aerobic physical activity or 75 minutes (one hour and 15 minutes) a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
  • All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

No Time for Exercise? Try These 10 Tips to Get More:

  1. Plan ahead. Make physical activity a regular part of your daily or weekly schedule by writing it on your calendar. Laying out your workout gear the night before will help you organize yourself and can make physical activity easier the next day.
  2. Walk often. Walk to and from school, before work or after dinner. Walk around your building for a break during the work day or at lunch. Take a walk with a coworker and use the time to brainstorm ideas for new projects.
  3. Grab a friend. Having a fitness buddy will hold you accountable and help you receive the support you need to reach your goals. Gather some like-minded friends and start your own neighborhood walking or running club.
  4. Make it fun. Participate in team sports with a group of friends or try a new recreational activity. The more you enjoy the activities you participate in, the more likely you are to stick with them.
  5. Involve the whole family. Walking, dancing or playing basketball with your family provides many opportunities to be active and is a great way to spend time together. Household chores such as cleaning, vacuuming and yard work will also keep everyone moving.
  6. Every bit counts. Some exercise is better than none! Taking the stairs instead of the elevator, parking farther from the storefront and getting off of the bus a couple of stops early will help you get in an extra few minutes of activity.
  7. Plan an active weekend day trip. Plan activities anyone can enjoy such as a nature hike or a trip to the lake. For more challenging activities, consider outings like a bike tour, rock-climbing or horseback riding.
  8. Sign up for a class. Check out a fitness class such as Zumba, yoga or kickboxing at your local gym or studio. The structure of the class can help you learn a new activity and will keep you on track.
  9. Pick an event and start training for it. Register for a charity walk, a 5K run or even a triathlon!  Having something to work toward can keep you motivated; just make sure that your goal is realistic and something you will have fun working toward.
  10. Split up your activity throughout the day. You don’t have to get all your exercise in at one time. You can achieve your 30-minute daily target by getting in 10 or more minutes at three different points in the day: in the morning, around lunch and in the evening.

Fitness Calendar


  • Bike to School Day (National Center for Safe Routes to School)
  • Global Employee Health and Fitness Month (National Association for Health and Fitness)
  • National Physical Fitness and Sports Month (President’s Council on Fitness, Sports and Nutrition)


  • National Childhood Obesity Awareness Month (American College of Sports Medicine)


  • Walk to School Day (National Center for Safe Routes to School)

For More Resources on Fitness, Please Visit: