Skip Navigation

Main sections

Skip section navigation (navigation may have changed)

Section navigation logo

Fitness basics

A girl with a workout towel.

Do you want to be more active? We have great fitness tips for you. And being active may not be as hard as you think. You definitely don't need a gym membership or fancy equipment. Here are some key points to help you build a strong, healthy body:

  • You should aim for at least 60 minutes of activity every day. You can be active for an hour all at once. Or, you can do a few shorter activities, such as walking to school and playing ball later. (And at least 60 minutes is the right amount from the time you're 6 years old until you turn 18.)
  • You need a mix of different kinds of activities. Learn about the main types of activity, how they help, and great ways to do them.
  • Most of your 60 minutes should be spent on aerobic activity. Aerobic activity is anything that gets your heart pumping, such as dancing, running, or swimming laps.
  • How hard you exercise matters, too. You can learn how to measure your workout to see if it is light, medium, or intense.
  • Fitness for all

    Do you have an illness or disability that makes physical activity hard? Our Illness and disability section offers info on staying active, playing sports, and special fitness gear.

  • Focus on fun. Pick activities you enjoy so you'll be more likely to keep doing them. Also, avoid boredom through variety. We've got ideas for ways to shake up your routine.
  • Start slowly if you haven't been active in a while. Start with what you can do. Over time, add more days to your activity routine or more time each day. You'll get there!
  • If you have a disability, you should still aim for 60 minutes of activity each day. Talk with your doctor about what exercises are right for you.

In this Fitness basics section you can also check out ways to build muscles and some great stretches to keep your body flexible. And in other Fitness sections you can make a plan for your routine, learn what to wear to work out, and find out about food and fitness.

Want to make sure being active is fun? Grab your friends and try something super-cool, like these Best Bones Forever! dance moves.


This content requires the free Adobe Flash Player. Get Flash.


Content last reviewed March 27, 2015
Page last updated June 22, 2015