Physical Activity

Movement

Regular exercise makes you strong and flexible. It also reduces stress, boosts energy and helps you control your weight. Exercise can even help you sleep better!

With benefits like these, it’s no wonder the Centers for Disease Control and Prevention recommends at least 150 minutes of physical activity per week and strength training two or more days per week.

Get started doing what you enjoy

So what do you enjoy doing? Pick your Healthy Direction, and get moving:

Walking is a great physical activity for many people. With just a good pair of walking shoes and comfortable clothes, you can exercise anywhere and get a great aerobic workout. Other aerobic activities you may enjoy are swimming, cycling or jogging. You could also try fitness DVDs that you can follow at home.
Lifestyle physical activity also counts. Do you like to garden? Dance around the house when no one’s home? Do you skip the elevator and take the stairs? Walk to the store instead of driving there? Activities like these add up and can be as effective as a workout at the gym. So dig, dance and climb to your heart’s content.
Strength exercises such as lifting weights, doing push-ups, sit-ups or any other type of strength training are another form of physical activity. Strong muscles protect your joints, reshape your body, and actually burn calories, even when you’re standing still.
Stretching keeps you toned and limber, prevents injuries, and helps you move freely. Simple stretches or yoga practices protect you from muscle tears and aches and help you move more comfortably throughout your day.

Just for Members

Get and stay fit with the following Healthy Directions programs, designed exclusively for Health New England members. Program materials and resources for individual participants and employers are available upon request for each of the activities below.

10,000 Steps Challenge

The 10,000 Steps Challenge is a 4-12 week program that is a great activity to do as an individual or as part of a worksite wellness program. Participants are challenged to reach 10,000 steps per day. Staying physically active is essential to good health, and higher volumes of steps per day have been shown to improve overall health status, including better weight management. Reach out to the Healthy Directions Team to learn more about this program and how it can be implemented in your worksite.

Program Materials and Tracking Sheet

Associate of Steel Challenge

The Associate of Steel Challenge is a great activity for the worksite. Working as part of a team or as an individual, participants challenge themselves to complete a triathlon challenge over the course of a month, which includes biking, swimming and running/walking.

Program Materials
Registration Form
Tracking Sheet for an Individual
tracking sheet for a team

core challenge

having strong and stable core muscles is key to good health. core muscles are the muscles around your trunk and pelvis that work to give you balance and stability. through our four-week core challenge, you will learn about and engage in a variety of core exercises that will strengthen your core and help you gain some health benefits.

core exercise cards
core flyer
core tracking sheet

couch to finish line 5k challenge

the couch to finish line 5k challenge is a program that helps make training for and running in a 5k simple and easy. a 12-week training guide helps you with your weekly goals and helps you track your progress as you get ready to run that 5k. best of luck on your journey!

program materials and tracking sheet

family fitness challenge

most children do not get the recommended 60 minutes of exercise per day. be a role model by encouraging your whole family to move together in the family fitness challenge. plan four weeks of activities, create a reward and have fun!

program materials
tracking sheet

fit after 50 challenge

wherever you are in your exercise journey, your aerobic endurance, strength, balance and flexibly can be improved within four weeks. follow the suggested tracker to incorporate a variety of exercises that can be beneficial at any age. start slow and choose how to use rest days depending on your ability level.

program materials
tracking sheet

flexibility challenge

flexibility and stretching have many benefits to all physical ability levels. incorporate stretching into any fitness routine with this 4-week program. simple and effective stretches can be done anywhere and help reduce pain and the risk of injury.

program materials
exercise cards
tracking sheet

get up & move challenge

exercise can include any aerobic movement you enjoy, including walking, biking or swimming. the centers for disease control and prevention (cdc) recommends individuals get at least 150 minutes of moderate intensity aerobic activity per week. participants of the 6-week get up & move challenge can track aerobic activity while receiving all the health benefits of being physically active.

program materials
tracking sheet

jump start program

the jump start program is a progressive health activity challenge that focuses on three activities known to promote health: hydration, physical activity, and fruit and vegetable consumption. it is progressive in that every week you will add a new activity, maintain the activity of the previous week(s), and track your progress. the challenge can run from 4 to 16 weeks.

program materials and tracking sheet

strength training challenge

learn how to increase muscle mass and strength during this 6-week program. coupled with aerobic exercise, strength training is an important component of physical fitness that can also improve bone density and manage weight. this is a beneficial program for men and women of all ages.

program materials
tracking sheet
exercises

the pregnancy plan

learn ways to keep yourself and your baby safe and healthy during pregnancy with appropriate and effective stretches and strength training.

pregnancy plan flyer
pregnancy plan workout cards
pregnancy plan tracking sheet

the turkey trot challenge

the turkey trot challenge is a fun 4-week physical activity challenge that encourages participants to increase their daily steps. individuals must complete a minimum of 6,000 to 9,000 steps per day to successfully outpace the "turkey hunter." the hunter’s steps are set at the start of the challenge, and will move between 6,000 to 9,000 steps per day. the hunter’s daily steps are above the sedentary level (defined as fewer than 5,000 steps per day). the turkey trot is a great activity for an employer's worksite. reach out to the healthy directions team to learn more about this program and how it can be implemented.

program materials
tracking sheet

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Get started doing what you enjoy

Just for Members

Members

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