Evidence-based health and well-being for entire populations.

Regular Exercise

The Exercise program assists adults to exercise regularly at National Guidelines for at least 150 minutes a week at a moderate intensity level, or 75 minutes a week at a vigorous intensity level, or a combination equal to 150 minutes of moderate intensity aerobic activity a week.

Regular exercise is important for over 75 reasons including reaching and maintaining a healthy weight, keeping an immune system in top shape, increasing energy, reducing stress, being fit, and as a part of overall health and well-being. Yet only one in five Americans meets national guidelines for regular exercise.

We know that it’s not always easy to start getting regular exercise and stick with it. This program can help those who are not ready to start exercising regularly, as well as those who must work to keep it up.

The Exercise program, available in English and Spanish, is a two-part, self-administered program that includes:

  • Online computer tailored intervention with questions and feedback tailored to each person’s individuals needs
  • Dynamic web activities matched to the individual’s readiness to change (e.g., a list of over 75 good reasons to exercise; a flip book linking physical activities to exercise interests; handling roadblocks that can keep people from exercising regularly; setting goals and making an action plan; rallying support and handling setbacks).
  • Tailored text messaging

Online Program

We have self-directed and coaching versions of our mobile optimized Regular Exercise program.

Exercise Program


Outcome data from national population-based effectiveness trials of our Regular Exercise program indicated that:

  • At 6-months follow-up, 45% were meeting national guidelines for regular exercise.1
  • When the program was delivered by coaches, at 6-month follow-up, 57% met national guidelines for regular exercise.2

See our Weight Management program page for additional study details.

This program was developed with support from SBIR grant R44HL070549 from the National Heart Lung and Blood Institute.

Results Published

1. Prochaska JO, Butterworth S, Redding CA, Burden V, Perrin N, Leo M, Flaherty-Robb M, Prochaska JM. (2008). Initial efficacy of MI, TTM tailoring and HRI’s with multiple behaviors for employee health promotion. Preventive Medicine, 6(3):226-31.
2. Prochaska, J.O., Evers, K.E., Castle, P.H., Johnson, J.L., Prochaska, J.M., Rula, E.Y., Coberley, C., & Pope, J.E. (2012). Enhancing multiple domains of well-being by decreasing multiple health risk behaviors: A randomized clinical trial. Population Health Management, 15(5), 276-286.
Johnson, S. S., Paiva, A. L., Cummins, C. O., Johnson, J. L., Dyment, S. J., Wright, J. A., Prochaska, J. O., Prochaska, J. M., & Sherman, K. (2008). Transtheoretical model-based multiple behavior intervention for weight management: Effectiveness on a population basis. Preventive Medicine, 46, 238-246.abstract
BACKGROUND. The increasing prevalence of overweight and obesity underscore the need for evidence-based, easily disseminable interventions for weight management that can be delivered on a population basis. The Transtheoretical Model (TTM) offers a promising theoretical framework for multiple behavior weight management interventions.
METHODS. Overweight or obese adults (BMI 25-39.9; n=1277) were randomized to no-treatment control or home-based, stage-matched multiple behavior interventions for up to three behaviors related to weight management at 0, 3, 6, and 9 months. All participants were re-assessed at 6, 12, and 24 months.
RESULTS. Significant treatment effects were found for healthy eating (47.5% versus 34.3%), exercise (44.90% versus 38.10%), managing emotional distress (49.7% versus 30.30%), and untreated fruit and vegetable intake (48.5% versus 39.0%) progressing to Action/Maintenance at 24 months. The groups differed on weight lost at 24 months. Co-variation of behavior change occurred and was much more pronounced in the treatment group, where individuals progressing to Action/Maintenance for a single behavior were 2.5-5 times more likely to make progress on another behavior. The impact of the multiple behavior intervention was more than three times that of single behavior interventions.
CONCLUSIONS. This study demonstrates the ability of TTM-based tailored feedback to improve healthy eating, exercise, managing emotional distress, and weight on a population basis. The treatment produced a high level of population impact that future multiple behavior interventions can seek to surpass.