Promoting a healthy and active lifestyle is integral to public health and policies established by local and federal governments. While it's well known that obesity rates in the United States have been on an upward trend for several decades, public consciousness regarding health, fitness, and nutrition has seemingly grown. So, why are obesity rates still on the rise amongst the general population?

As a certified personal trainer and fitness director, I'm tasked with exploring tools and strategies to help clients overcome obstacles in their daily lives and improve their health, body composition, and lifestyle routines. I also provide my staff with techniques to help their clients make positive behavioral modifications.

Recently, I wanted to explore obesity statistics in the United States and see which states were considered to be the healthiest and which were considered to be on the bottom of that spectrum. I felt compelled to explore the differences in those environments to better understand why the demographic of one state may be considerably healthier than others.

In this article, we'll explore the healthiest states in the US and discuss the trends in obesity rates to better understand potential lifestyle patterns and available resources that may influence public health.

At the end of this article, we'll explore potential strategies and activities the average person can incorporate into their weekly routine to cultivate a healthy life. Let's begin!

Top 5 Healthiest States

The healthiest states in America stand out for their proactive approach to fostering healthy lifestyles and well-being. Leading the pack in promoting healthy living habits, Vermont consistently ranks as one of the healthiest states in the US. With a strong focus on physical activity, access to healthcare, and low obesity rates, Vermont sets a high standard for overall health and well-being.

Massachusetts is another state in the US renowned for its exceptional healthcare system and commitment to public health initiatives. Residents benefit from a robust healthcare infrastructure, higher-than-average life expectancy, and widespread health education programs. This dedication to preventive care and community well-being places Massachusetts among the top states for health-conscious individuals.

Thanks to its unique blend of active lifestyle opportunities, fresh local produce, and strong social support networks, Hawaii shines as a beacon of health and vitality. With a plethora of natural beauty and a culture that values holistic well-being, Hawaiians see low rates of cardiovascular disease and high levels of physical activity. Hawaii's commitment to health equity and preventive care cements its status as one of the healthiest states in America.

Based on the latest data gathered from various sources, the top 5 healthiest states in the United States for the year 2024 are as follows:

Vermont
Massachusetts
Hawaii
Connecticut
Utah

These states have consistently demonstrated a commitment to promoting a healthy lifestyle, providing access to quality healthcare services, and fostering environments conducive to well-being. States like Vermont, Hawaii, and Utah offer an abundance of outdoor activities their residents routinely take advantage of. All three of these states offer beautiful hiking and biking trails and even water sports and activities. Vermont and Utah also offer exceptional winter sports opportunities like skiing, snowboarding, snowshoeing, etc. With the opportunity to use mother nature's gifts as a means to stay active, it's no wonder why these three states are in the top 5 of the healthiest states in the US!

Residents in these states benefit from high levels of physical activity, low rates of obesity, and strong community support networks, which contribute to their overall health rankings.

Top 5 Most Active States in the US

Predictably, some of the most active states in America offer the most opportunity for outdoor physical activity. All of the states listed below offer beautiful mountain landscapes accompanied by hiking trails, ski slopes, large lakes, and even biking trails. Colorado currently stands as the fittest state in America.

Colorado
Utah
Vermont
Washington
Oregon

It's not surprising that the states with some of the most challenging terrain compete to be considered the fittest in America. Perhaps captured by the natural beauty, residents in these states often take advantage of their surroundings to partake in a more colorful and enjoyable fitness regimen.

Top 5 Most Active Cities in the US

The most active cities in the US have shown a consistent dedication to physical fitness and well-being, setting them apart as health-conscious communities.

Los Angeles, CA: Topping the list with a high percentage of its population engaging in regular workouts, Los Angeles sets a strong example for fitness enthusiasts nationwide.
San Francisco, CA: Known for its emphasis on outdoor activities and fitness culture, San Francisco secures a prominent spot as one of the most active cities in the country.
San Diego, CA: With its year-round pleasant weather and abundance of outdoor recreational opportunities, San Diego attracts fitness enthusiasts and health-conscious individuals alike.
Denver, CO: Nestled amidst picturesque landscapes, Denver's active community thrives on outdoor adventures, making it a hub for hikers, bikers, and fitness enthusiasts.
Irvine, CA: Rounding out the top 5, Irvine shines as a city where physical activity is not just a routine but a way of life, with residents actively participating in various fitness pursuits to maintain a healthy lifestyle.

Surprisingly, only one of the cities listed above can be found in a state also listed in the top 5 most active in the US (Colorado). Unsurprisingly, many of the cities listed above also boast pleasant weather for the majority of the calendar year, perhaps contributing to their active populations!

Obesity in the US

Obesity remains a consistent public health concern in the United States, with trends indicating a steady increase in obesity rates over the past few decades. The prevalence of obesity has more than doubled in adults and children since the 1970s, with approximately 42% of adults and 19% of children classified as obese. These statistics highlight the urgent need for interventions and lifestyle changes to combat what is widely considered to be an epidemic.

There are various factors contributing to this rise in obesity rates across the nation, including sedentary lifestyles, poor dietary choices, and limited access to healthy foods in some communities. The prevalence of fast food establishments and processed foods, coupled with a decrease in physical activity levels, has significantly impacted the weight of the average American citizen. Additionally, socioeconomic disparities play an influential role, with lower-income populations facing higher risks of obesity due to limited resources for nutritious food options and healthcare.

Efforts to address obesity trends in the US have gained momentum through public health campaigns, school-based initiatives, and community programs to promote healthier habits and increase awareness about the consequences of excess weight. Such initiatives focus on educating the public about the importance of balanced nutrition, regular exercise, and sustainable lifestyle behaviors to prevent and manage obesity-related health issues.

Correcting and reversing the trends of obesity in the United States will be a monumental task as those at the forefront of the movement will face systemic challenges from within our society. As the country's workforce moves further toward a sedentary post, the average worker will become less active. Coupled with enormous access to processed and calorie-dense foods, Americans will have a difficult time adhering to a controlled energy (calorie) balance to limit the country's continued weight gain.

By making a commitment to exercise, physically moving more throughout the day, and avoiding processed foods when possible, we can begin to change the tide of dangerous and consistent weight gain as a nation.

How to Live an Active Lifestyle

Living a healthy and active lifestyle is integral to overall well-being and longevity. Incorporating regular physical activity into your daily routine is essential for maintaining a healthy weight, reducing the risk of chronic diseases, and improving health. The average person can aim to complete at least 150 minutes of moderately intense weekly exercise. Examples include brisk walking, cycling, or even swimming. Swimming is a great option for those with knee and/or back pain!

As a personal trainer in Austin, Texas, I often recommend that clients engage in regular walking to supplement their weekly resistance training. Walking is an excellent way to burn more calories each day and week, ultimately contributing to a weight loss effort. Essentially, the more we move, the more calories we burn. For most, walking is a safe and practical means to engage in physical activity.

If you're looking to lose weight, try increasing your daily step count. I often recommend that clients aim for 10,000 steps per day. However, the number of steps each person should aim for to facilitate fat loss will depend on several lifestyle factors. Consider hiring a personal trainer to construct a weekly exercise regimen to meet your health and fitness goals!

What is a pedometer?

A pedometer is a tool/device that tracks someone's step count. Many smart phones offer a pedometer or step counting tool that can be used to reference your daily step count.

How does a pedometer help people reach their fitness goals?

Using a pedometer will help you track your average step count each day, and by understanding your average step count, you can set a more educated goal to reach concerning your daily step count. Using a pedometer is another tool that can be used to estimate your overall activity and, therefore, the number of calories burned each day. Burning enough calories each day to produce fat loss is essential when trying to lose weight. Using a pedometer can promote a physically active lifestyle; consider utilizing this tool as a part of your fitness regimen!

Nutrition

In addition to staying physically active, prioritizing a balanced diet rich in whole foods like fruits, vegetables, proteins, and whole grains is vital for improving one's health. Strive to limit the intake of processed foods high in added sugars, unhealthy fats, and sodium, which can contribute to weight gain and various health issues. Examples of processed foods include frozen meals, canned vegetables/fruits, pastries, breakfast cereals, and even cheese. Consuming processed foods won't automatically make someone unhealthy, but they should be limited and substituted for foods higher in fiber and quality protein.

Hydration is also important, so make sure to drink an adequate amount of water throughout the day to support bodily functions and overall wellness. Consuming adequate amounts of water can also serve to control hunger and help limit overconsumption.

Rest and Recovery

Furthermore, adequate rest and quality sleep are essential to a healthy lifestyle. Aim for 7-9 hours of quality sleep each night to allow your body to recharge, repair, and rejuvenate. Managing stress through relaxation techniques, mindfulness practices, and hobbies you enjoy can also positively impact your physical and mental well-being. Adopting these habits and making conscious choices that prioritize health makes it possible to cultivate a lifestyle that promotes vitality, resilience, and long-term wellness.

Fun Outdoor Activities for Adults

Engaging in outdoor activities is a fantastic way for adults to stay active, unwind, and connect with nature. From adventurous pursuits to leisurely pastimes, there are plenty of fun outdoor activities that cater to a wide range of interests and fitness levels.

Hiking is a popular choice that allows individuals to explore scenic trails, breathe in fresh air, and immerse themselves in the beauty of nature while engaging in exercise.

For thrill-seekers, rock climbing presents an exciting outdoor adventure that combines physical strength, mental focus, and adrenaline-pumping excitement. Scaling cliffs or indoor climbing walls can provide a sense of accomplishment and an exhilarating experience surrounded by breathtaking views.

Kayaking and canoeing offer another exciting approach to outdoor fitness. Both of these activities allow participants to navigate waterways, observe wildlife, and enjoy a peaceful paddling experience. Whether on lakes, flowing rivers, or coastal waters, kayaking offers a unique opportunity to connect with the natural world and engage in a full-body workout.

Additionally, biking is a versatile outdoor activity that appeals to many adults looking to stay active and explore their surroundings. Many communities have several options for cycling, from bike paths to mountain biking trails to road biking.

Stand-up paddle boarding (SUP) is another enjoyable outdoor activity that offers a full-body workout while gliding across calm waters. Perfect for testing your balance and core strength, paddle boarding can be a fun and engaging experience for those wanting to get out on the water!

Fun Outdoor Activities for Kids

Regular physical activity is also important for a child and/or young adult's overall health and well-being. Plus, developing healthy habits and behaviors early in life can translate into a sustained and healthy adult life as well. As parents know, entertainment is an essential aspect of any childhood activity. So, exercise should be made into a fun activity for routine engagement and the development of positive association.

Listed below are a few fun options to encourage and promote a healthy and active lifestyle at a young age!

Outdoor Scavenger Hunt: Create a scavenger hunt with clues or items to find in a park or backyard. This activity encourages exploration, problem-solving, and physical movement as kids search for hidden treasures outdoors.
Sprinkler Fun: On a hot day, setting up a sprinkler in the yard can provide hours of entertainment for kids. Running through the sprinkler, playing water games, and staying cool under the water jets offer a refreshing and active outdoor experience.
Obstacle Course: Design a backyard obstacle course using everyday items like cones, hula hoops, and ropes. Kids can crawl, jump, balance, and climb their way through the course, fostering physical coordination, motor skills, and active play.
Nature Exploration: Take kids on a nature walk or hike to discover local flora and fauna. Encourage them to observe wildlife, collect interesting rocks or leaves, and engage in outdoor play while learning about the natural world around them.
Outdoor Sports: Introduce kids to sports like soccer, basketball, or frisbee in a nearby park or open space. Playing team sports or practicing individual skills outdoors not only promotes physical activity but also enhances coordination, teamwork, and sportsmanship among children.

Please note that I'm not a medical professional, and you should always consult with your doctor before beginning an exercise and/or nutrition regimen!

Healthiest States in the US (Ranked 2024)