Exercise/Physical Activity
Start with one step.
Exercise helps the whole you – body and mind. Learn how to set goals, stay motivated, and find activities you love.
Should I jump right in to exercising?
When you start a new exercise program, it’s tempting to jump right in. But if you push too hard, you risk injuring yourself.
You can also talk to your doctor before starting a fitness program.
It’s OK to take small steps towards better health!
Get advice, encouragement, and tools with online wellness programs that help you create positive changes in your life
Find your motivation to start moving
How can I make physical activity a part of my routine?
Simple choices can add up to a more fit you. Park further from the grocery store for the extra steps. Take the stairs instead of the elevator. These choices then become part of your life.
Then, start your journey with small steps, like creating a fitness routine.
Learn more about how to make exercise part of your everyday life.
I'd like to try walking or running a 5k
It’s great to set a goal! Here are some tips and training schedules to get ready for — and finish — a 5K (3.1 miles):
How to fit in fitness
Our typical days have shifted with technology and culture. We get a lot less physical activity.
Learn how to “tweak your week” and make small changes to improve your health. Watch the video now.
Can I do what I love and still get fit?
Yes you can! If you love the activity, you’ll stay committed to it. Activities could be simple, like playing outside with your kids. A walk after dinner through the neighborhood is a healthful way to end the day.
Need ideas?
- Check out some fun activities
- Learn how walking is one of the best activities for your health
- Explore cross-training
- Play in the streets during Portland’s Sunday Parkways presented by Kaiser Permanente, a series of free events opening the city’s largest public space – its streets – to walk, bike, roll, and play
Loving what you do and consistency are keys to good physical and mental health.
Are there fitness resources for seniors?
Kaiser Permanente Senior Advantage (HMO) plan members can take advantage of Silver&Fit. It offers free memberships at select fitness facilities, online tools, Home Fitness programs, and more.
Also check out:
Try a video or app
Exercise videos and apps can help you learn about different activities, and teach you some new moves.
- Strengthening with a stretch band
- Seated exercise to boost cardio
- Beginner’s tai chi
- Lower-body workout
- Beginner’s yoga
- Zumba — basic steps
- Sworkit lets you customize a body weight workout from a database of videos
- Choose different poses and difficulty levels with Pocket Yoga
- Work all parts of your body in 12 movements with the 7-Minute Workout app
Could a health coach help me?
Sometimes, we all need a little help. A health coach can help you set goals, find new activities to try, and keep you on track.
We encourage you to learn more about Kaiser Permanente’s health coaching sessions.
Do I have to watch my diet too?
A healthy body is about exercise and physical activity, but it’s also about eating right. A good nutrition plan can keep your body fit and ready for anything.