This document discusses the benefits of physical activity, including staying healthy, maintaining a proper weight and body composition, boosting self-esteem, social benefits, and enjoyment. It recommends engaging in aerobic activity for 60 minutes daily, as well as muscle strengthening and bone strengthening activities 3 days a week for 60 minutes each. Examples are provided for aerobic, muscle strengthening, and bone strengthening activities. The document also provides tips for creating a workout plan, including setting goals, choosing appropriate activities, and scheduling time for exercise and nutrition.