Move More

move-more-quote-muneerahOur bodies were made to move! When we don’t move enough there are serious consequences, but there are also BIG benefits when we move for at least 30 minutes every day. Getting to 30 minutes a day isn’t always easy when just getting started, that’s why we recommend that you start small and progress slowly until you reach your goal. Whether your healthy change is to choose to take the stairs, walk to work, or start a garden- it is all a powerful step to a healthier you. We challenge you to take a minute and set a goal for yourself – a small step that you can commit to every day.

Benefits of Moving More:

  • Decreased risk for Type II Diabetes, high blood pressure and obesity
  • Better weight management
  • Better mood
  • Better sleep
  • Stronger bones, heart, lungs, and muscles
  • Reduced stress
  • Improved brain function
  • More joy

While adults need 30 minutes of moderate activity per day, children need at least 60 minutes. Click here to learn more about the CDC’s recommendations for physical activity.
Moving more doesn’t mean going to a gym- especially if going to the gym is not your thing.

Do any activity that interests you:


Skateboarding – Skateboarders tend to skate for as long as possible and that’s why it’s a great activity for building endurance.


Gardening – People that choose gardening as their moderate-intensity exercise tend to exercise 40-50 minutes longer on average than those that choose activities like walking or biking.


Dancing – Dancing tones your entire body and helps control weight. You can burn around 150 calories in a single 30 minute session of dancing.


Swimming – Philadelphia Parks and Recreation has 71 outdoor pools all open from June- August, hosts family swim and adult-only swim hours each day, and offer free swim lessons.  There are also 4 indoor pools where residents can swim all year long!


Yoga – Yoga improves mood, reduces symptoms of depression and anxiety, helps control asthma and breathing, lowers blood pressure, cholesterol, heart rate and other heart disease symptoms.


Biking – Biking is low impact and easy on the joints like swimming, but much more convenient. Learn more about Philly’s affordable Indego bike-share program.


Walking – “Active” people walk at least 5 miles/day, approximately the equivalent of 10,000 steps, which can burn over 400 calories. Join a Girl Trek walking group near you.


Luckily, Philadelphia is packed with parks, trails, pools, courts, bike lanes, and other amenities that help us to stay active

Get ideas for how to get active in your neighborhood

At Home:

  • Decrease screen time to 1-2 hours/day.
  • Try a home workout.
  • Turn on the music and dance in your kitchen.
  • Use your stairs! Philly has great stoops and row homes have a great asset in our stairs.

At Work:

Walking at work is one of the easiest ways to fit in your 30 minutes of movement.

  • Consider an active commute. Could you walk to the train or bus? Could you bike to work? Could you park further from the entrance of the building?
  • Try walking meetings.
  • Start a walking group.
  • Active communication: Walk to your co-workers instead of sending an e-mail.
  • Initiate “active applause” at your meetings – everyone gets a standing ovation!
  • Take the stairs. Did you know that just 2 minutes of stair climbing a day can help most adults avoid typical weight gain? Learn more about promotion of stairs at work in our StairWELL Toolkit  StairWELL Posters for Employers.
  • Take physical activity breaks if you sit for most of the day.
  • It’s easy to have an excuse when you don’t have what you need to stay active, so leave a pair of sneakers at work and toiletries in your desk or locker.


Here’s a  reminder that impossible is NOTHING!