Fitness and Exercise

Physical activity is an important part of a healthy lifestyle. Exercising prevents health problems and helps maintain healthy body weight. In this section, access educational resources on fitness and exercise. Discover tips and advice on active living, physical activity, hydration, weight management, and family activities. Training programs such as LIFT and Everybody Walks Across PA can be found as well.

Staying Active

Regular physical activity can improve health and reduce the chances of developing a chronic disease. Exercising and maintaining fitness has many immediate, as well as long-term benefits.

Being active for at least 30 minutes a day can increase energy levels and promote better sleep. In the long-run, physical activity benefits weight management and lowers the risk of heart disease, high blood cholesterol, type 2 diabetes, and some types of cancer.

Additionally, exercising helps improve depression and low self-esteem by stimulating the release of endorphins, blocking negative thoughts, and boosting the sense of personal achievement.

How to Get More Exercise

There are many ways to increase your daily physical activity. It’s recommended to start by making small changes and gradually work your way up. Consider taking the stairs whenever possible, going for a walk on your lunch break, and walking instead of using the car as often as possible.

If you are interested in hiking or walking, have a look at Penn State Extension’s Everybody Walks Across Pennsylvania virtual program. This free eight-week program helps teams try and average walking 15 miles per week and includes valuable information on eating healthy and making exercise fun.

Inactive to moderately active adults may further benefit from Penn State’s LIFT program. The program helps people aged 40+ increase strength, improve bone density, and lower the risk of osteoporosis and cardiovascular diseases. Each LIFT session includes strength-training exercises along with a warm-up and a cool-down.

Weight Management

One of the most common benefits of active living is that it helps achieve and sustain a healthy weight. For a successful weight loss or weight management plan, aim for no less than 2.5 hours of moderate aerobic exercise spread out over at least 3 days.

Strength training – also known as weight or resistance training – should be included in your fitness program, as well. Participating in strength training can benefit your heart, keep your bones strong, and increase your muscular strength and endurance. Try to incorporate at least 2 days of resistance training each week.

When it comes to maintaining weight, diet and exercise go hand in hand. Learn more about preparing healthy meals with Penn State Extension’s Let's Cook for Weight Management class.

On this page, find further information on staying active and managing your weight. Included are topics such as nutrition and family activities.