PALA: Presidential Active Lifestyle Award

PALA+, a program of the President's Council on Fitness, Sports & Nutrition, promotes physical activity and good nutrition, because it takes both to lead a healthy lifestyle. Anyone age 6 and older can sign up for PALA+.

Participating in PALA+ can help you:

  • Develop a commitment to regular physical activity
  • Move toward a healthier eating pattern
  • Set realistic goals to encourage good physical activity and healthy eating habits for a lifetime
  • Track your progress in a fun, interactive way using SuperTracker's Physical Activity Tracker and Food Tracker

The objectives of this 8-week program are as follows:

  • In the first 5 weeks, log your food and physical activity to begin a routine and reach as many goals as you can
  • Beginning in week 6, you must reach your weekly physical activity goal and at least 6 of the 9 weekly healthy eating goals, including at least 1 of the dietary limit goals (added sugars, saturated fat, sodium), to complete the program and earn your award
  • If you need more time to reach your goals, you can try again in weeks seven or eight

PALA+ on SuperTracker

PALA+ is now on SuperTracker, the U.S. Department of Agriculture's free online food and activity tracking tool. Special features of PALA+ on SuperTracker include customized dietary recommendations, an interactive dashboard to visualize and monitor progress, motivational pop-up messages, access to the extensive food database and educational information, and the ability to earn the PALA+ Premium Award for completion using SuperTracker.

Physical Activity

The physical activity goal for PALA+ has two components - active minutes and active days. Achieve the weekly physical activity goal by earning both. Get your heart pumping and your muscles moving!

  • Youth (6 to 17 years old) need to do at least 300 minutes of physical activity each week, and need to be active at least five days each week.
  • Adults (18 years and older) need to do at least 150 minutes of physical activity each week, and need to be active at least five days each week.

Healthy Eating

With PALA+, participants get the freedom to choose what healthy eating goals they want to work on, which allows you to tailor the program for your specific needs. To achieve PALA+, you need to meet at least six (6) of the nine (9) weekly healthy eating goals, including at least one (1) of the dietary limit goals. The healthy eating goals include:

  • Six (6) food or drink goals: Fruits, Vegetables, Grains, Protein Foods, Dairy, and Water
  • Three (3) dietary limit goals: Added Sugars, Saturated Fat, and Sodium
  • Paper Log & Awards

Paper Log Form - PDF - Use this hard copy log to track your progress.

To download a certificate to recognize earning the Presidential Active Lifestyle Award, please visit the PALA+ program website on Fitness.gov.