for Increasing Physical Activity
Lots of great tips and
advice to help you lose that weight.
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Make physical activity a
regular part of the day
Choose activities that you enjoy and can do regularly.
Fitting activity into a daily routine can be easy -
such as taking a brisk 10 minute walk to and from the parking
lot, bus stop, or train station. Or, join an exercise class.
Keep it interesting by trying
something different on alternate days. Whatís important is to be
active most days of the week and make it part of daily routine.
For example, to reach a 30-minute
goal for the day, walk the dog for 10 minutes before and after
work, and add a 10 minute walk at lunchtime. Or, swim 3 times a
week and take a yoga class on the other days.
Make sure to do at least 10
minutes of the activity at a time, shorter bursts of activity
will not have the same health benefits. To be ready
anytime, keep some comfortable clothes and a pair of walking or
running shoes in the car and at the office.
More ways to increase physical activity
Join a walking group.
Recruit a partner for support and encouragement.
Push the baby in a stroller.
Get the whole family involved
- enjoy an afternoon bike ride with your kids.
Walk up and down the soccer or
softball field sidelines while watching the kids play.
Walk the dog - donít just
watch the dog walk.
Clean the house or wash the
Walk, skate, or cycle more,
and drive less.
Do stretches, exercises, or
pedal a stationary bike while watching television.
Mow the lawn with a push
Plant and care for a vegetable
or flower garden
Play with the kids (Actively).
Get off the bus or train one
stop early and walk or bike the rest of the way.
Replace a coffee break with a
brisk 10-minute walk. Ask a friend to go with you.
Take part in an exercise
program at work or a nearby gym.
Join the office sports team.
Walk, jog, or cycle.
Swim or do water aerobics.
Take a class in martial arts,
dance, or yoga.
Golf (pull cart or carry
Canoe, row, or kayak.
Play racket ball, tennis, or
Play basketball, touch, or
Take a nature walk.
Most important Ė have fun while being active!