There
are 1440 minutes in every day... Schedule 30 of them for physical activity.
Adults need recess too! With a little creativity and planning, even the
person with the busiest schedule can make room for physical activity. For many
folks, before or after work or meals is often an available time to cycle, walk,
or play. Think about your weekly or daily schedule and look for or make
opportunities to be more active. Every little bit helps. Consider the following
suggestions:
Walk, cycle, jog, skate, etc., to work, school, the store, or place of
worship.
Park the car farther away from your destination.
Get on or off the bus several blocks away.
Take the stairs instead of the elevator or escalator.
Play with children or pets. Everybody wins. If you find it too difficult
to be active after work, try it before work.
Take fitness breaks-walking or doing desk exercises-instead of taking
cigarette or coffee breaks.
Perform gardening or home repair activities.
Avoid labor-saving devices-turn off the self-propel option on your lawn
mower or vacuum cleaner.
Use leg power-take small trips on foot to get your body moving.
Exercise while watching TV (for example, use hand weights, stationary
bicycle/treadmill/stairclimber, or stretch).
Dance to music.
Keep a pair of comfortable walking or running shoes in your car and
office. You'll be ready for activity wherever you go!
Make a Saturday morning walk a group habit.
Walk while doing errands.
Tips for People Who Have Been Inactive for a While
Use a sensible approach by starting out slowly.
Begin by choosing moderate-intensity activities you enjoy the most. By
choosing activities you enjoy, you'll be more likely to stick with them.
Gradually build up the time spent doing the activity by adding a few
minutes every few days or so until you can comfortably perform a minimum
recommended amount of activity (30 minutes per day).
As the minimum amount becomes easier, gradually increase either the length
of time performing an activity or increase the intensity of the activity, or
both.
Vary your activities, both for interest and to broaden the range of
benefits.
* Links to non-Federal organizations found at this site
are provided solely as a service to our users. These links do not constitute an
endorsement of these organizations or their programs by CDC or the Federal
Government, and none should be inferred. CDC is not responsible for the content
of the individual organization Web pages found at these links.
Adding Physical Activity to Your Life
