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Official Website

of the Commonwealth of Pennsylvania

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    Local, state, and federal government websites often end in .gov. Commonwealth of Pennsylvania government websites and email systems use "pennsylvania.gov" or "pa.gov" at the end of the address. Before sharing sensitive or personal information, make sure you're on an official state website. 

    Summer is here! Follow these tips to help you and your family have a healthy summer:

    • Get enough physical activity: Adults should get at least 150 minutes of moderate-intensity physical activity each week. Do muscle-strengthening activities 2 days a week too. Kids should get 60 minutes or more of physical activity each day.
    • Use sunscreen and insect repellent: Protect your family from the sun and bug bites—use sunscreen and insect repellent when heading outdoors. Apply sunscreen first and let it dry before applying an EPA-registered insect repellent.
    • Keep cool in extreme heat: Heat-related illnesses, like heat exhaustion or heat stroke, happen when the body is not able to properly cool itself. Learn how to prevent heat-related illness, the symptoms, and what to do if you or a loved one shows signs of having a heat-related illness.
    • Rethink your drink: Drinking enough water every day is important for your health! Choose water and other healthy, low-calorie beverages over sugary drinks.
    • Eat a healthy diet: Good nutrition means that you're regularly choosing healthy foods and drinks. When you have healthy eating patterns, it's possible to enjoy foods and drinks you like, those that reflect cultural traditions, and those that fit into your budget.
    • Quit smoking: Quitting smoking is one of the most important steps you can take to improve your health—no matter how old you are or how long you have smoked. Now is a great time to quit! For support in quitting, call 1-800-QUIT-NOW
    • Get enough sleep: Getting enough sleep plays a vital role in mental and physical health, safety, and quality of life. Adults need at least 7 hours of sleep per night, kids aged 6 to 12 need 9–12 hours of sleep per night, and teens 13 to 18 need 8–10 hours of sleep per night.
    • Stay up-to-date on screenings and vaccinations: Regular check-ups are important for preventive care, which can help you stay well and catch problems early, helping you live a longer, healthier life. Staying up-to-date on vaccinations is also important because vaccinations help to protect you and your family from certain preventable diseases.