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NCHPAD - Building Healthy Inclusive Communities

Getting Started


  • Make sure you are healthy enough to exercise. Inform your physician that you are starting an exercise program.
  • Choose the right program for YOU and make sure to keep activities that you choose VARIED, FUN, and REWARDING.
  • Do moderate-intensity exercise for a minimum of 150 minutes a week, ideally spread throughout the week in at least 10 minute episodes, and perform strengthening exercises 2 or more days a week.
  • Be active throughout the day - just keep moving.


Disclaimer: Proper precautions must be taken before you begin an exercise program. An understanding of your current health status and potential problems is necessary for you to exercise safely. Please contact your physician if you have any concerns. This program is intended to incorporate high-intensity physical activity into your daily life, but should not be used in place of physical therapy, professional medical advice, or treatment.


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