Healthy living tips and information at MerckEngage.com

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Acorn Squash Filled With Creamy Chicken

getting fit

Create an Activity Plan

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Yoga

Doing a series of stretches and poses, usually in a class, for flexibility, strength, and balance development.

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Getting Fit

Physical activity may be one of the healthiest things you can do for yourself at any age, and having an activity plan is an important step in becoming more active.

In this Getting Fit section you'll find plenty of information and motivation. You also can create an activity plan and find lots of activities to try.

The Activity Planning tool will help you create a customized plan based on your goals, the types of activities you like, and the time you have to be active each week.

Getting fit with fun activities

This section provides information about physical activity for healthy individuals whose health care professionals recommend normal levels of physical activity. Always check with your health care professional before beginning any activity plan or increasing your activity. It's also important to ask him or her what your target heart rate is to help determine what exercise intensity is appropriate for you.

Featured Activity

Yoga
Doing a series of stretches and poses, usually in a class, for flexibility, strength, and balance development.

View activity

Browse activities

How Activity Can Help

Benefits of activity, and how to stay motivated

Take Small Steps Toward Your Health Goals

Easy Choices for Staying Active

Get Motivated Now

Am I Stressed?

How activity helps certain health conditions

Reach a Healthy Weight

Lower the Pressure

Managing Cholesterol

Get Active for Diabetes

Getting Started

Turning information into action

Getting Fit Step by Step

A Good Mix: Aerobic, Flexibility, Strength-Building, and Balance Exercises

How Active Are You?[PDF, 3 pages, 150k]

Activities for You

With your plan in hand, here are some things to try

10,000 Steps Toward Good Health

All About Pedometers

Take Your Walking Indoors

10-Minute Reenergizers

Stress: Easing Your Mind

Take steps for healthier living. Just Walk sponsors free local events. Bring friends and enjoy a walk together with local health care professionals.

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There's even more support waiting when you sign up. You'll have practical help for setting and reaching goals as you customize your ongoing Health Plan.

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Learn the benefits of signing up

Benefits of Signing Up

You can use many of the resources from MerckEngage® now. Or, sign up and build an ongoing plan for healthier living that's customized to your needs.

Once you're signed up, you can:

  • Set goals and preferences for meal and activity plans
  • Create, save, view, and update your plans anytime
  • Organize and store favorite recipes from a huge recipe library
  • Save and update your progress as you use condition tracking tools

Did your health care professional give you a Sign-Up Kit for MerckEngage Health Partnership Program?

You'll also receive:

  • A Health Organizer—a binder for keeping health records and condition information all in 1 place
  • Free Health Coach Calls for eligible members
  • Prescription savings on certain Merck medicines
  • Updates, surveys, and health tips—based on your choices—to keep you motivated
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What Is a Sign-Up Kit?

If your health care professional has prescribed certain Merck medicines, he or she may have given you a Sign-Up Kit. A kit gives you the chance to receive prescription savings—plus added benefits and additional helpful information for healthier living.

You can still sign up for MerckEngage without a kit. You'll be able to save and update your own customized Health Plan—which provides tools for meal planning, activity planning, and condition tracking—anytime at MerckEngage.com.
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Thank You for Your Interest in MerckEngage®

MerckEngage is here to support your choices for healthier living.

A Sign-Up Kit from your health care professional lets you take advantage of additional benefits that MerckEngage offers when you join.

If you do not yet have your Sign-Up Kit from your health care professional, you can still sign up for MerckEngage now and update your information when you receive your kit.

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Update Your Information for More Benefits From MerckEngage®

The Sign-Up Kit from your health care professional lets you take advantage of even more resources from MerckEngage Health Partnership Program.

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You Already Have Created A Meal Plan For This Time Period.

Saving this plan will replace some or all previously saved information for this period.

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Thank You for Your Interest in MerckEngage®

Unfortunately, because of state restrictions, residents of Maine are not eligible to sign up for MerckEngage Health Partnership Program.

We invite you to visit MerckEngage.com for health information and helpful tools that make healthier living simplified for you. Sign up for the Web site and get access to additional online features, too.

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Health Coach Call

Listen to an example of what a call might sound like.

PlayNutrition call (7:16)
PlayActivity call (7:22)

Here are some important things to know about your Health Coach Call:

Our Coaches are employed by a subsidiary of Merck & Co., Inc., a pharmaceutical company. The information provided is based on generally available nutrition and physical activity guidelines and information applicable to most people. Health Coaches are not licensed dietitians or health and fitness professionals, and they are not in a position to assess your individual nutrition or activity needs. This information is not appropriate if you are pregnant, and it may not be appropriate if you have specialized dietary needs or limitations on the level of activity or exercise you can safely undertake due to your medical conditions. Consult your health care professional regarding your specific needs, limitations, and health conditions. Health Coaches can educate and coach you on nutritional and physical activity recommendations for the typical person. Health Coaches are not health care professionals and cannot offer medical advice, diagnosis, or treatment. Please consult your health care professional because he or she knows you best. If you have a chronic health condition, check with your health care professional to find out if physical activity is safe before you start. If during your call you have concerns about any condition, special dietary needs, limitations on the level of activity or exercise, any treatments, side effects, or adverse experiences, your Health Coach will refer you to your health care professional.
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Activity Points Explained

This Planner uses Activity Points as a way to help you stay motivated and focused on your activity goals. Points are assigned to each activity in the Planner. You'll earn more points when you increase the duration of the activity.

For example, when you bicycle for 15 minutes at a moderate pace (12 to 14 mph), you earn 120 Activity Points. To earn the same number of Activity Points while cycling at a very easy pace (less than 10 mph), you would need to bike for 30 minutes.

If you are currently inactive or get very little activity during the week, a good goal to work toward is 500 Activity Points each week. This is equal to 30 minutes of moderate–intensity aerobic exercise on 5 days a week.

If you are moderately or highly active (more than 150 minutes of moderate-intensity activity each week), you may want to aim for up to 1,000 Activity Points each week. This is equivalent to 1 hour of activity on 5 days a week.

What you'll gain

At 500 Activity Points per week: Once you consistently reach this level (ie, 150 minutes of moderate–intensity aerobic activity per week), you may gain substantial health benefits. These benefits include lower risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, and depression.

At 1,000 Activity Points per week: When you consistently reach this level (ie, 300 minutes of moderate–intensity aerobic activity per week), you may gain even more health benefits. These benefits include a decreased risk of colon and breast cancer and an even lower risk of heart disease and diabetes.

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