An official website of the United States government.
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.
Find exercise videos and guides for American Indian and Alaskan Native children, adults, and older adults.
Add short physical activity breaks to your day with these exercises.
Explore the research on yoga for health, and follow along to a demonstration of common yoga poses.
Follow along to sample workout videos for older adults, including these and more:
Loosen tight muscles and release tension with these sample stretches.
Find videos of yoga routines for calming, balancing, and strengthening. Plus, learn about the health benefits.
Discover how to safely perform different strength exercises, including:
- Carries (e.g. farmer's carry)
- Deadlifts
- Lunges
- Pull Movements (e.g. rows)
- Push Movements (e.g. overhead press)
- Squats
Trying to stay active at home? Find videos and ideas of exercises using bodyweight or common household items.
Use these 5-10 minute videos for quick exercise breaks, or try them one after another for a longer workout.
Learn how to perform common stretches and exercises with these short videos.
Follow this 60-minute yoga routine to relax your body. Seated pose options are also cued.
Learn how to perform different exercises, including tricep kickbacks and calf raises, with these how-to videos.
Find videos on exercise for beginners:
- At-Home Workout - Cardio Interval (14 minutes)
- At-Home Workout - Beginner Strength Training (18 minutes)
- Seated Strength, Cardio, and Stretching (10 minutes)
Try this 5-minute cardio class as mid-day break. This class is in American Sign Language (ASL) with closed captioning.
Try this 5-minute chair yoga class as mid-day break.
Take a break for exercise with this fitness dice activity, or try other exercise breaks including Keep It Up and Beach Ball.
Need a quick break from work or other activities? Follow along to this 2-minute stretch break. Check out the Stretch Break #2 or Stretch Break #3 videos for other routine options.
Work on your balance in this 15-minute tai chi warm-up class.
Kids, follow this short video to make a bean bag toss using items in your kitchen!
Try these gentle yoga poses to support your body and mind.
Perform this at-home strength routine using light weights. If you don't have weights, canned goods or full water bottles will work.
View sample yoga poses that can be done seated in a chair.
Use these step-by-step instructions and images to guide your child through a simple yoga routine.
Check out sample exercise routines that use no or minimal equipment, including:
- Strength Training with Stretch Tubes
- Strength Training with Medicine Balls
- Low Back Injury Prevention Exercise
- Strength Training with Floor Work
- Strength Training with Stability Balls
Find exercises requiring no or minimal equipment that can help you be active throughout the day.
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.
Follow along to these 7 kid-friendly, dance videos for a fun, family workout.
Learn exercises that can be done at home— no equipment needed.
Work out at home in 30 minutes or less with these exercise videos: