U.S. Department of Health and Human Services
Weight Control & Healthy Living

 Alternate Versions


You can also order print versions from our online catalog​.

Contact Us

Health Information Center


There are many organizations who provide support for patients and medical professionals. View the full list of resources​​.

Get Moving! Take Charge of Your Health

Medical Care for Patients with Obesity PDF cover
You don't have to do boring exercise routines to be active. Fun activities can be good for you, too!

Be active to look and feel better! 

Don't do it because you're “supposed to.” Be active to...
  • Get better control of your weight, a more toned look, and stronger muscles 
  • Have more energy for other fun times, like hanging out with your friends 
  • Make friends who share your interests in dance, sports, or other activities 
  • Improve your mood and ability to focus for sports and school

Get up and move!​

Here's how your activity can add up:
  • ​10 minu​tes – Walking/biking to a friend's house
  • 30 minutes – Shooting hoops
  • 20 minutes – Dancing
  • +
  • 60 minutes of activity!
  • Be active for 60 minutes a day. (You don't have to do it a​ll at once.)
  • Enjoy the outdoors with these activities: jumping rope, playing frisbee or flag-football, and skateboarding.
  • Join a school sports or dance team. Jump into a neighborhood pick-up game of basketball or softball.
  • Pitch in to help keep your area's sidewalks, sports fields, parks, and athletic centers clean and usable.

​Stay active indoors too!​

  • Play indoor sports when it's cold or wet outside.
  • Sit less. Watching TV, gaming, and surfing the web are fun but inactive, so spend less time in front of the screen.
  • Dance to your favorite music by yourself, or have a dance party with friends.
  • If you have a gaming system, choose active dance and sports games that track your movement.

Have fun with your friends!

  • Be active with your friends to support each other and make moving fun.
  • Mix it up. Choose different kinds of group activity:
    • Sports
    • Active games
    • Actions that get you moving, like walking around the mall
  • Take the President's Challenge (http://www.fitness.gov​) or sign up with your friends for other fun, lively challenges
Boy and girl swiming

Get the facts!

Weight-control Information Network

Check out http://www.win.niddk.nih.gov and our short booklet for teens: Take Charge of Your Health! A Guide for Teenagers! Join us on Facebook at http://www.facebook.com/win.niddk.nih.gov.

Learn about physical activity from other organizations, too:

BAM! Body and Mind

Girls Health

Let's Move!

Media Smart Youth: Eat, Think, and Be Active!

National Diabetes Education Program (NDEP)

President's Council on Fitness, Sports & Nutrition

We Can!

Weight-control Information Network
The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date, culturally relevant materials and tips. Topics include healthy eating, barriers to physical activity, portion control, and nutrition myths.

This publication is not copyrighted. WIN encourages you to duplicate this tip sheet and distribute as many copies as desired.

National Institutes of Health

NIH Publication No. 11–7814
September 2011​​​​​​​​​