Start with 30 minutes of play a day.

Include activities that will get your heart pumping and burn calories. Remember, it doesn’t have to be 30 minutes all at once—you can do it in a quick 10 minutes, 3 times a day. These little steps will result in big, long-term health benefits.

Simple ideas to get you started.

Walk with your Bestie, Buddy, or BFF (dog or human).

Play with your kids at the playground.

Park farther away from where you have to go, or get off 1 bus stop earlier

Take the stairs instead of the elevator.

Get in the zone with your favorite workout playlist.

Do some yard work or start gardening.

Find something you love to do or start a new active hobby like dancing,  biking, or hiking.

Move 5 minutes every hour while you are at work.

Easy stretches to do anytime.


  1. Place both feet together. Make sure you are stable before bending your whole body forward as you reach for your toes.
  2. Breathe in as you are doing this stretch. Reach as far as you can go.


  1. Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointers extended. Inhale as you reach upward.
  2. Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.


  1. Bend your knees and bring the soles of your feet together, letting your knees drop toward the ground. Hold your shins as you inhale and stretch your chest upward.
  2. Exhale as you hinge forward from your hips (without rounding your back) and place your palms on the ground. Hold for five slow breaths.

Start a soundtrack to get moving.

Sometimes, all we need is a little music to motivate us. You’ll walk farther and exercise harder when you’re moving to the beat of your favorite songs. So, plug in your earphones and download one of these FREE music apps to create your MOVE playlist:

This is how many calories you can burn by doing your favorite exercises.


311 calories


400 calories


266 calories

martial arts

444 calories


348 calories

stand-up paddling

250 calories


250 calories


355 calories

*All calculations based on 30 minutes per activity. Calories burned will be higher or lower depending on your body weight and intensity of workout.


Set simple short-term goals and it will do a lot towards getting you to your long-term goals.


Have a change of clothes handy so you’re always prepared to get moving.

The more the merrier

Make movement fun by forming a walking group, joining a hālau, or starting a martial art.

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