Move in May: Tips for Improving Your Physical Activity

Since 1983, May has been National Physical Fitness and Sports Month. Just like his previous predecessors, President Biden has issued a presidential proclamation celebrating this event. This month, we focus on fitness, physical activity, health and wellness. Americans are encouraged to #MoveInMay by participating in physical fitness activities.

The Physical Activity Guidelines for America issued by the U.S. Department of Health and Human Services (health.gov) state that 117 million people have preventable chronic diseases. Many of them can be prevented or offset by regular physical activity.

Here are some of the key guidelines that were released to help Americans move more.

Physical Activity Guidelines and Recommendations

Adults should move more and sit less during the day. Some physical activity is better than none. 

What this means for you: You don’t need to be perfect! We just need to move more each day. Many people struggle by thinking that their activity doesn’t count if they don’t hit a certain number. Not true! Every bit counts, so move as much as you can and cut yourself some slack.

For substantial health benefits, adults should do at least 150-300 minutes/week of moderate-intensity exercise or 75-150 minutes/week of vigorous exercise. 

What this means for you: Here’s a goal. Get after it! 150 minutes may seem like a lot, but consider breaking it up throughout the week. Think about your schedule and find pockets of time to fit activity in. Try a 30-minute walk at lunch and a 45-minute hike with your kids and you’re halfway there! Physical activity adds up quicker than you realize.

Additional benefits are gained by engaging in more than 300 minutes of moderate-intensity activity per week. 

What this means for you: The sky is the limit. As you exercise more and continue to enjoy it, you will continue to reap additional health benefits. Set new goals regularly and reach for the stars!

Adults should engage in muscle-strengthening activities that involve all major muscle groups two or more days per week. 

What this means for you: It’s time to mix it up! Cardio is great, but activities like strength-training and yoga can also have a significant impact on your health. Build muscle, increase strength and reduce your risk for injury. Find a class or try some body weight exercises at home for the ultimate strength workout.


Find things to do this May with your family and friends. Challenge yourself to try new activities as well as relying on old favorites to keep things interesting, fun, and to reap ultimate health benefits. A walk in the park, a tennis march, or some new yoga moves can all make your physical activity add up quickly. You might enjoy it as well! Keep moving more this May!

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