Trails for Health

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Increasing Opportunities for Physical Activity in the Community

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Physical Activity: A Key Element
of Good Health

The evidence is more convincing than ever: people of all ages who are generally not active can improve their health through physical activity. Physical activity can help to

• Control weight.
• Control high blood pressure.
• Reduce risk for type 2 diabetes,
  heart attack, and colon cancer.
• Reduce symptoms of depression
  and anxiety.
• Reduce arthritis pain and disability.
• Prevent osteoporosis and falls.

Trails: A Fun Place to Be Active

Although regular physical activity offers many health benefits, people who are seeking ways to become more active often overlook the opportunities that trails offer. Trails can be found everywhere, from national and state parks to urban areas. They provide a wide variety of ways to be physically active and have fun:

• Walking, jogging, running, and hiking.
• Rollerblading/in-line skating.
• Wheelchair recreation.
• Bicycling.
• Cross-country skiing and snowshoeing.
• Fishing.
• Hunting.
• Horseback riding.
• Canoeing or kayaking on water trails.

“Hitting the nation’s many trails and pathways is a great way for all Americans to have fun and, at the same time, get some valuable exercise.”
Julie L. Gerberding, MD, MPH
Director, Centers for Disease Control and Prevention
U.S. Department of Health and Human Services

Taking Steps to Be More Active

Overcoming common stumbling blocks to physical activity can help you make physical activity a regular part of your life:

Not enough time? Start by doing 10 minutes of physical activity a day and gradually work your way up to 30 minutes. Choose activities that require minimal time, such as walking, jogging, or biking.

Can’t get motivated? Plan ahead. Make physical activity a regular part of your schedule. Invite a friend to exercise with you regularly. Join a group, such as a hiking or walking club.

No place to be active? Look around your community for inexpensive, convenient places for physical activity, such as trails, parks, and community centers.

No athletic skills? Choose physical activities such as walking that require no new skills. You don’t need to be athletic to exercise.

How Much Is Enough?

Physical activity does not need to be hard to provide benefits. Adults should get at least 30 minutes of moderate-intensity physical activity (such as brisk walking) on five or more days per week, according to recommendations from the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine.

“Few factors contribute so much to successful aging as regular physical activity, and it's never too late to start.”
Tommy G. Thompson
Secretary, U.S. Department of
Health and Human Services

“Our nation's trails, parks, lakes, and rivers provide numerous opportunities for recreation and physical activity. As manager of many of these public lands, the Department of the Interior supports the President's goal for a healthier and more active America.”
Gail A. Norton
Secretary, U.S. Department of the Interior

Resources

American Hiking Society's "Hikers Info Center"*

The National Park Service; Rivers, Trails, and Conservation Assistance Program
For the location of National Recreation Trails, visit http://www.recreation.gov.
For volunteer opportunities in national parks and forests, visit http://www.volunteer.gov.

Rails-to-Trails Conservancy*

Trails and Greenways Clearinghouse*

Local Trails and Trail Clubs
For information on more than 30,000 trails, visit the Trail Finder at the American Hiking Society.*

HealthierUS
Visit HealthierUS for information on fitness, preventive screening, nutrition, and healthy choices as well as volunteer and recreation information.

Related Information

CDC's Brochure, Trails for Health: Increasing Opportunities for Physical Activity in the Community (PDF 1.2Mb)

National Partnership Promotes Health and Recreation

Physical Activity
To learn more about how to make physical activity a regular part of your life, visit the Centers for Disease Control and Prevention’s Division of Nutrition and Physical Activity and The President's Council on Physical Fitness and Sports.

*Links to non-Federal organizations are provided solely as a service to our users. Links do not constitute an endorsement of any organization by CDC or the Federal Government, and none should be inferred. The CDC is not responsible for the content of the individual organization Web pages found at this link.

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This page last updated June 01, 2004

United States Department of Health and Human Services
Centers for Disease Control and Prevention
National Center for Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity