DPP Move More, Feel Better: Rethinking Exercise to Reach Your Health Goals

October 21, 2026

View the Webinar Recording

Summary

In This Webinar

Benefits of physical activity
Types of physical activity: aerobic, muscle-strengthening, and breaking up sedentary time
Recommendations and strategies
My Movement Plan: Adding physical activity to your daily routine

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Medical Disclaimer: If you have heart, metabolic, or kidney disease or are over 45 years old and have 2 or more risk factors (immediate family member with heart disease before age 55, cigarette smoking, high blood pressure, abnormal cholesterol levels, diabetes, sedentary lifestyle, or obesity), you should consult your physician before starting any type of exercise.

💡 Key Takeaways

✔ Physical activity is for YOU!
✔ Every minute of physical activity counts
✔ Sustainability is most important
✔ A complete physical activity plan includes aerobic training, muscle-strengthening exercises, and breaking

Body System / Target	Benefits of Physical Activity
Bones & Joints	✔ Bone density ✔ Bone strength ✔ Reduced joint pain ✔ Arthritis symptom management
Muscle	✔ Mass and strength ✔ Balance ✔ Mobility ✔ Flexibility
Fat & Weight Management	✔ Body weight ✔ Body fat percent
Blood Sugar & Metabolism	✔ Blood glucose control ✔ Insulin sensitivity
Brain & Mental Health	✔ Mental and emotional health ✔ Sleep quality ✔ Reduced risk of dementia and Alzheimer's disease
Heart & Circulation	✔ Cardiovascular fitness ✔ Stroke volume ✔ Cardiac output ✔ Blood pressure ✔ Blood lipids

Source: DHHS; Physical Activity Guidelines for Americans

💡 More Benefits of Physical Activity

✔ Swapping work for physical activity 2.5 hours per week (150 minutes!) increased productivity and satisfaction ²
✔ Healthcare expenditures for people who are physically active are over $2,000 LESS PER YEAR than those who do not meet recommendations ⁵
✔ $110 billion in US health costs annually due to physical inactivity ¹
✔ People who are regularly physically active take 27% fewer sick days ⁵
✔ On exercise days: higher self-reported mood, motivation, and confidence in job; AND improved work performance ³
✔ Physical inactivity causes 11% of healthcare spending in US ⁴

Sources: DHHS Physical Activity Guidelines for Americans; ¹ Duijvestijn et al., 2023; ² Schwarz, 2011; ³ Dugdill, 2008; ⁴ Carlson et al., 2015; ⁵ Valero-Elizondo, 2016.

Activity Pillar	Recommendations
Aerobic	• 150 minutes per week • At least moderate intensity
Muscle-Strengthening	• 2–3 times per week • Target major muscle groups
Sedentary	• Break up sitting time • 2 minutes of movement per half-hour

Source: DHHS; Physical Activity Guidelines for Americans

Additional Physical Activity Lowers All-Cause Mortality Risk

Physical Activity Level	Mortality Risk Benefit
Meeting Minimum Guidelines (150 minutes per week)	20–21% reduced risk
2–4 Times Minimum Guidelines (300–600 minutes per week)	26–31% reduced risk
Higher Amounts (More than 600 minutes per week)	No harmful effects found

Source: Lee et al., 2022

Aerobic Activity (“Cardio”)

Continuous activity that gets your heart rate up and keeps it up
Activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time

Exercise Intensity

1 MET (Metabolic Equivalent): The energy equivalent expended by an individual at rest

Light intensity: 1.6-2.9 METS
Sedentary/resting: < 1.5 METS
Moderate: 3-5.9 METS
High intensity: 6.0+ METS

Aerobic activity is at least moderate or high intensity.

Moderate Intensity (3.0–5.9 METs)	High Intensity (6.0+ METs)
✔ Brisk walking (at least 3.5 mph) ✔ Cycling moderately ✔ Tennis (doubles) ✔ General yard work ✔ Casual swimming	✔ Jogging ✔ Cycling over 10 mph ✔ Tennis (singles) ✔ Heavy yard work ✔ Jumping rope ✔ Swimming laps (focused) ✔ Step aerobics ✔ Kickboxing

More Guidelines for Aerobic Activity

At least 150 minutes per week

As little as 5 minutes at a time
Blood sugar-lowering effects last 24-72 hours

You can monitor intensity by…

Type of activity (METS)
Rating of perceived exertion
Talk test

Remember: If that’s more than you can do right now, do what you can. Even 5 minutes of physical activity has real health benefits

Muscle-Strengthening Activity

“Causes the body’s muscles to work or hold against an applied force or weight” (DHHS, Physical Activity Guidelines for Americans)
Includes “physical activity and exercise that increase skeletal muscle strength, power, endurance, and mass (e.g. strength training, resistance training, or muscular strength and endurance exercises)” (WHO, Guidelines on Physical Activity and Sedentary Behavior)

Sample Exercises for Muscle Groups

Muscle-Strengthening Activity — Target Muscle Groups

Muscle Group	Exercise Options
Shoulders	✔ Front and side raises ✔ Front rows ✔ Overhead press
Arms	✔ Bicep and hammer curls ✔ Tricep extensions
Chest	✔ Bench press ✔ Chest fly ✔ Push-ups
Abdomen	✔ Front and side planks ✔ Dead bugs ✔ Crunches
Back	✔ Rows ✔ Back extensions ✔ Contralateral limb raises
Hips	✔ Glute bridges ✔ Side leg lifts ✔ Side steps
Legs	✔ Calf raises ✔ 1 and 2-leg squats ✔ Front and side lunges

Sources: DHHS; Physical Activity Guidelines for Americans
Resource: American Council on Exercise (ACE) Fitness Library

You can use body weight (no equipment), household items, or other equipment for resistance training.

Muscle-Strengthening Options & Equipment

Equipment & Resistance	Body Weight Options
Free Weights: ✔ Dumbbells ✔ Barbells ✔ Kettlebells Household Objects: ✔ Gallon jugs ✔ Water bottles ✔ Soup cans ✔ Heavy backpack Gym Equipment: ✔ Weight machines	✔ Planks ✔ Squats ✔ Push-ups ✔ Calf raises ✔ Lunges ✔ Dips ✔ Crunches ✔ Bird dog

Equipment & Resistance

Body Weight Options

Free Weights:

✔ Dumbbells
✔ Barbells
✔ Kettlebells

Household Objects:

✔ Gallon jugs
✔ Water bottles
✔ Soup cans
✔ Heavy backpack

Gym Equipment:

✔ Weight machines

✔ Planks
✔ Squats
✔ Push-ups
✔ Calf raises
✔ Lunges
✔ Dips
✔ Crunches
✔ Bird dog

Sedentary Time - Reduce and Break Up

Sedentary time is activity at an intensity less than 1.5 METs. Americans spend nearly 8 hours a day in sedentary activities. Here are examples.

Watching television (3 hours a day on average)
Using the computer (2 hours a day on average)
Social media, using a phone or other device
Reading
Commuting - driving or as a passenger in a car or public transit

Breaking up sitting time can have the following benefits.

Reduced blood pressure
Improved glycemic control (lower blood sugar)
Increased circulation
Improved cognitive function
Lower cardiovascular risk
Reduced joint and muscle pain
Improved mood

These benefits are separate from - and in addition to - benefits from daily aerobic or strength-training workouts

Recommendations to make sitting time less harmful

Reduce sitting time when possible
- Stand while waiting for bus or kids
- Stand while doing emails/work messages or reading reports
- Stand while checking mail
- Pedal gently on an exercise bike while watching news or sports
- Park further away or get off a stop earlier
For every 30 minutes that you sit, engage in 2 minutes of light-intensity activity (1.6-2.9 METs)
- Squats, plies
- front/side/back lunges/dips
- Arm swings
- Calf raises
- Reach up and down
- Pace or walk a lap at office or home
- March in place
- Flight of stairs
- Check mail, take out trash, fold laundry

Overcoming Barriers: Have a Plan

Common Barrier	Possible Solution Now / Today	Possible Solution Long-Term
Tired	• Go easier • Drink water	• Check sleep, nutrition, and consistent training
Weather	• Move indoors • Do a lighter workout	• Plan seasonal schedule
Lack of time	• Shorter workout • Increase intensity if possible	• Schedule realistically in your calendar • Put out equipment beforehand
Bored	• Listen to an audiobook, music, or podcast • Try a different workout	• Meet someone to exercise • Take a class or play a sport • Switch up your workouts • Get more sleep

Make Your "My Movement Plan" Moves!

My Movement Action Plan

My new move is…	I’ll do it (cue)…	I need to (prep)…
✔ 5 30-second jogs ✔ A 5-minute walk ✔ A 20-minute hike ✔ A 30-minute swim ✔ A 30-minute spin class	✔ Monday/Thursday during my walks ✔ Every weekday after dinner ✔ On Saturdays with my friend	✔ Check weather ✔ Schedule class ✔ Text my friend ✔ Set out clothes and shoes ✔ Set aside time on my calendar ✔ Write the workout

My Movement Plan — Strength Move(s)

My new move(s) is/are…	I’ll do it (cue)…	I need to (prep)…
✔ 10 wall pushups ✔ 10 chair sit-to-stands ✔ 10 arm lifts (front and side raises) ✔ 10 bicep curls each side ✔ 10 lunges each side ✔ 10 calf raises at counter ✔ Take a strength class ✔ 15-min weight routine	✔ Monday/Thursday after my walk ✔ Monday/Wednesday/Friday after work before coming home ✔ During commercials weekday evenings ✔ Saturday morning ✔ Before folding laundry	✔ Set out weights (resistance bands, dumbbells, water bottles, gallon jug) ✔ Schedule a class ✔ Check proper form ✔ Set an alarm ✔ Put a sticky note on the dryer

My Movement Plan — Break Up Sedentary Time

My new move(s) is/are…	I’ll do it (cue)…	I need to (prep)…
✔ 2 min light calisthenics ✔ Taking stairs ✔ 1 min stretching and reaching overhead ✔ Pacing the room or marching in place ✔ Walking the house ✔ 5 shoulder rolls	✔ While on the phone ✔ At bathroom breaks ✔ Every 30 minutes I’m on computer ✔ After completing a work meeting/task ✔ Once per hour, weekdays 9am–5pm	✔ Make a list of light movements to do ✔ Set an alarm or sticky notes to remind me to move during work time ✔ Clear space — home or office — to walk

Remembering to Break Up Sitting Time

Cues & Routine Events	Active Reminders
✔ After using the bathroom ✔ When you drink water ✔ After each work task or meeting ✔ While on the phone ✔ When you finish your hourly email check ✔ Every commercial break ✔ When you finish a chapter	✔ Set a timer for every 30 minutes during the day ✔ Set alarms for specific break times to move lightly ✔ Place sticky notes where you can see them (e.g., computer monitor, phone, fridge door)

After This Webinar…

Schedule your activity for the next week on your calendar
Take one step to reduce friction (e.g., set out shoes)
Try your new Movement Plan (cardio, muscle-strengthening, breaking up sedentary time)