1. Choose an activity.
Just about any physical activity where you're using large muscle groups and burning energy counts. Taking a long walk. Playing basketball or tennis. Taking an aerobics class. Even doing chores around the house if you do these activities in addition to what you normally do.

 

There is a wealth of scientific evidence showing that as little as 30 minutes of moderate-intensity physical activity (equal in intensity to brisk walking) done on most, if not all, days of the week has substantial health benefits for adults. Sixty minutes has been recommended as a minimum amount of regular activity for youth. Click here for more information on  why these activity amounts were chosen.

2. Get active.
Your goal is to meet your daily activity goal (30 minutes a day for adults/60 minutes a day for children under 18) at least 5 days a week, for a total of 6 weeks. You can take up to 8 weeks to complete the program.

3. Track your activity.
Our personal activity log makes it easy for you to track the time you spend on activities, right online. You can log your time as often as you want, in amounts as short as 5 minutes. Accumulating your activities in periods of 10 minutes or more is even better. Although you can't log time for activities you haven't done yet, you can go back a maximum of 14 days to enter past activities.

You can also keep track of your progress on paper by downloading an activity log form. [PDF] Keep in mind, this means we won't have an online record of the activity points you earn - so you can't carry them over if you ever want to compete for a Presidential Champions medal.

4. Order your award.
When you reach your goal, your activity log will remind you that you've earned an award. You can order it right online or by mail. Then you can continue earning awards in the Active Lifestyle program or move on to the next challenge: the Presidential Champions program.

Can you use a pedometer? Absolutely. If you like to walk, run, or play games like basketball or tennis, you can use a pedometer - a small device that automatically counts the number of steps you take. Then just record the amount in your activity log. Different people will have different daily step goals:

Click here for more information on why these activity amounts were chosen.

If you want to log minutes one day and pedometer steps the next, that's okay. As long as your meet you daily activity goal of minutes or steps.