Exercise Examples and Videos | Nutrition.gov

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U.S. Department of Agriculture

View sample exercise routines and videos. Remember to start slow if you are new to exercise, and talk to your doctor if you have concerns.

How 10 Minutes Can Be a Workout

HHS, National Institutes of Health, National Cancer Institute, Smokefree.gov

Ways to Stretch

HHS, Office on Women's Health, Girlshealth.gov

Loosen tight muscles and release tension with these sample stretches.

Sample Workouts: Getting Fit for Life

HHS, National Institutes of Health, National Institute on Aging

Follow along to sample workout videos for older adults, including these and more:

Exercise Warm Up for Older Adults (5 minutes)
20-minute Sample Workout for Older Adults
6 Flexibility Exercises for Older Adults (20 minutes)
60-minute Sample Workout for Older Adults
4 Flexibility and Cool Down Exercises for Older Adults (10 minutes)

Get Fit For Life Videos

U.S. Department of Veterans Affairs

Use these 5-10 minute videos for quick exercise breaks, or try them one after another for a longer workout.

Physical Activity Break Videos

U.S. Department of Veterans Affairs

Learn how to perform common stretches and exercises with these short videos.

Chair Yoga

University of Arkansas Cooperative Extension Service

View sample yoga poses that can be done seated in a chair.

Healthy Living: Yoga for Kids

University of Arkansas Cooperative Extension Service

Use these step-by-step instructions and images to guide your child through a simple yoga routine.

Improve your Physical Fitness: Try our Sample Exercise Routines

University of Arkansas Cooperative Extension Service

Check out sample exercise routines that use no or minimal equipment:

Physical Activity Videos for Beginners

Iowa State University Extension and Outreach

Find videos on exercise for beginners:

At-Home Workout - Cardio Interval (14 minutes)
At-Home Workout - Beginner Strength Training (18 minutes)
Move Your Way - Tips for Getting Motivated (2 minutes)

Gentle Yoga

South Dakota State University Extension

Try these gentle yoga poses to support your body and mind.

Weighted Exercises

South Dakota State University Extension

Perform this at-home strength routine using light weights. If you don't have weights, canned goods or full water bottles will work.

Physical Activities To Do With Your Children

University of Nevada Reno Cooperative Extension

Browse games that preschoolers and parents can play to get moving at home. Find videos for 20+ activities including an active bingo, alphabet stretch, food relay, and musical shapes.

Music & Dance - Healthy Kids Physical Toolkit

University of Nevada Reno Cooperative Extension

Follow along to these 7 kid-friendly, dance videos for a fun, family workout.

Exercises to Try at Home

Virginia Cooperative Extension

Learn exercises that can be done at home— no equipment needed.

Exercise Videos

Virginia Cooperative Extension

Work out at home in 30 minutes or less with these exercise videos: