Healthy You

  • Exercise Barriers Assessment

    A lot of us face roadblocks when it comes to exercise. But for every hurdle, there’s a solution—maybe even several. To get tips on overcoming the exercise hurdles you face, click here to take the following assessment.

    Note: This assessment is not intended to be a substitute for a visit with your healthcare provider.

  • Physical Activity Recommendations

    Physical activity is important when maintaining a healthy lifestyle. In combination with healthy eating, it can help prevent a range of chronic diseases that include heart disease, cancer and stroke — three leading causes of death. Physical activity can help control weight, build lean muscle, reduce fat and promote strong bone, muscle and joint development.

    According to the CDC, adults should get at least 30 minutes of moderately intense physical activity most days, preferably all days, of the week. Children and teenagers should get at least 60 minutes of physical activity most, preferably all days, of the week.

    Being physically active is an important part of keeping your family healthy. If you can’t do 30-60 minutes all at once, try aiming for 10 minutes a few times each day.  Your health benefits will increase the more time you spend being active. For additional tips on getting active as a family, visit our active families page.


    Adults should work their way up to 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. It is beneficial to also include muscle strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on two or more days a week.


    Children should get at least 60 minutes of moderate to vigorous physical activity each day.  It is also recommended that children include muscle strengthening activities, such as gymnastics or push-ups; and bone strengthening activities, such as jump rope and running, at least three days a week as part of the recommended 60 minutes of daily activity.

  • Moderate Physical Activity

    When exercising, if your breathing and heart rate are noticeably faster but you can still carry on a conversation, you’re likely exercising at a moderate intensity. When it comes to health benefits, one minute of vigorous activity is equal to two minutes of moderate activity. Examples include:

    • Walking briskly (a 15-minute mile)
    • Light yard work (raking/bagging leaves or using a push lawn mower)
    • Light snow shoveling
    • Actively playing with children
    • Biking at a casual pace
  • Vigorous Physical Activity

    When exercising, if your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, you’re likely exercising at a vigorous intensity. When it comes to health benefits, one minute of vigorous activity is equal to two minutes of moderate activity. Examples include:

    • Jogging/running
    • Swimming laps
    • Rollerblading/inline skating at a brisk pace
    • Cross-country skiing
    • Most competitive sports (football, basketball, or soccer)
    • Jumping rope
    • Zumba
  • Step Conversion Chart

    Measure your progress by the number of steps you are covering each day. Generally speaking, you can count on 2,000 steps equaling one mile.

    • 10,000 steps is considered 5 miles
    • 200 steps is about one city block
    • Most people will do about 1,200 steps in about 10 minutes

    Use this chart to convert activities that are not easily measured by a pedometer. Multiply the number of minutes you participated in the activity by the number indicated in the chart. Use only the timed, converted steps for your step count. Do not also include the pedometer steps if you were wearing your pedometer while performing the activity.
    PLEASE NOTE: Conversions are estimates; your actual steps may vary

    • Rock Climbing for 10 minutes = 3,495 steps
    • Trampoline for 10 minutes = 1,095 steps
    • Dancing for 10 minutes = 1,090 steps
    • Canoeing for 10 minutes = 910 steps
    • Soccer for 10 minutes = 1,810 steps
    • Gardening for 10 minutes = 800 steps
    • Jump rope (moderate) for 10 minutes = 2,500 steps
    • Frisbee for 10 minutes = 910 steps
    • Bicycling for 10 minutes = 1,700 steps
    • Golf for 10 minutes = 1,090 steps
    • Kickboxing for 10 minutes = 2,900 steps
    • Baseball for 10 minutes = 1,300 steps
    • Sailing/boating for 10 minutes = 910 steps
    • Swimming for 10 minutes = 1,740 steps

    Click here to download a full list of converted activities into steps.

  • 5-2-1-0 Behaviors

    Measurements like Body Mass index (BMI) and Waist to Height Ratio (WHtR) aren’t the only factors in determining how healthy you are. The healthy choices you make each day also play an important role.

    5-2-1-0 is an evidence-based message created by Let’s Go!, a nationally recognized childhood obesity prevention program for children and families. The 5-2-1-0 healthy strategies are thought to have the greatest impact on bringing healthy eating and active living choices to life.

    Read about the 5-2-1-0 recommendations below. Ask yourself, how many of these healthy recommendations do you practice each day? Give yourself a star for each accomplishment and try to reach four stars daily! Get the family involved and become healthy champions together!

    5 or more fruits and vegetables

    A diet rich in fruits and vegetables provides vitamins and minerals, important for supporting growth and development, and for optimal immune function in children. High daily intakes of fruits and vegetables among adults are associated with lower rates of chronic diseases such as heart disease, stroke, high blood pressure, diabetes, and possibly, some types of cancers. Emerging science suggests fruit and vegetable consumption may help prevent weight gain, and when total calories are controlled may be an important aid to achieving and sustaining weight loss.

    Download the Fruits and Vegetables Brochure

    2 hours or less recreational screen time*

    According to the American Academy of Pediatrics (AAP), the average child watches an average of 5–6 hours of television a day. Watching too much television is associated with an increased prevalence of overweight and obesity, lower reading scores and attention problems. The AAP therefore recommends that children under age two shouldn’t watch any television. In addition, the AAP recommends no TV or computer in the room in which the child sleeps, and no more than 2 hours of screen time a day.

    Download the Screen Time Brochure

    1 hour or more of physical activity

    Regular physical activity is essential for weight maintenance and prevention of chronic diseases such as heart disease, diabetes, colon cancer and osteoporosis. While most school age children are quite active, physical activity sharply declines during adolescence. Children who are raised in families with active lifestyles are more likely to stay active as adults than children raised in families with sedentary lifestyles.

    Download the Physical Activity Brochure

    0 sugary drinks, more water & low-fat milk

    Sugar-sweetened beverage consumption has increased dramatically over the past 20 years; high intake among children is associated with overweight and obesity, displacement of milk consumption, and dental cavities. It is recommended that children 1–6 years old consume no more than 4–6 ounces of juice per day and youth 7–18 years old consume no more than 8–12 ounces. Whole milk is the single largest source of saturated fat in children’s diets. Switching to low or non-fat (1%) milk products significantly reduces dietary saturated and total fat, as well as total calories.

  • What are Physical Activity Breaks?

    Physical activity breaks increase oxygen to the brain, burn calories and can improve positive thinking. The benefits of physical activity breaks go long beyond the effects on the body. They are also associated with improved attention, concentration, academic achievement, reduced stress and memory.

    Consider implementing physical activity breaks into your routine. Click here to learn more about different types of physical activity breaks.

    Click here to download our Deskercises Infographic Poster

  • What is Energy Balance?

    Overweight and obesity are caused by an energy imbalance. What does that mean? What you eat and drink is ENERGY IN. What you burn through physical activity is ENERGY OUT. We use this energy for simple everyday movements like breathing and digesting our food, and we also use energy for physical activities like walking or running. Your ENERGY IN and OUT don’t have to balance exactly every day – it’s the balance over time that is important. Weight gain happens when people eat and drink more calories than they burn.

BMI and You Video

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What overweight or obese means to you.

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Penn State LionPulse fitness video

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Guide to Setting Wellness Goals (English)


Guide to Setting Wellness Goals (Spanish)


Energy Balance Infographic Poster


Energy Balance Quick Tips (English)


Energy Balance Quick Tips (Spanish)


Deskercises Infographic Poster


Exercise for Life Infographic Poster


Get Your 60 Infographic Poster


Aerobic Activity Guide


Anaerobic Activity Guide


Bone-Strengthening Activity Guide


Cognitive Activity Guide


Muscle-Strengthening Activity Guide


CDC’s Physical Activity Guidelines

Learn how much physical activity you need and ways to improve your overall health and fitness, and reduce your risk for many chronic diseases.

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CDC’s Body Mass Index

Learn how to interpret body mass index information and access other helpful BMI tools.

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Let’s Go! Small Steps program

The evidence-based program helps adults move more, eat better, and feel rested!

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