 BE PHYSICALLY ACTIVE; ACHIEVE AND MAINTAIN A HEALTHY WEIGHT
- * Be at least moderately active for 30 minutes or more each day.
- * Stay within your healthy weight range.
Increasing your activity level has enormous benefits. It improves your energy level, reduces stress, helps control weight and even reduces your risk of cancer, heart disease, osteoporosis, and diabetes. The best news is that all of these benefits come from moderate activity.
Activities that make you breathe as hard as you would during a brisk walk are considered moderate. This includes things like walking, biking, even housework and gardening. And if you enjoy more vigorous activities, that's great, too. What is important is that you get active, for at least 30 minutes a day. It is never too late to start. Here are some ways to start adding more physical activity to your daily routine:
- * take a family walk around the neighborhood after dinner
- * ride your bike
- * mow the grass or rake leaves instead of using the blower
- * scrub your bathrooms
- * wash and wax the car
- * play active games with the kids, like freeze tag or jump rope
- * weed your garden by hand
- * take a friend dancing
- * do arm curls, squats, lunges, and sit-ups while you're watching TV
Of course, your day is already busy. It may sound impossible to find another 30 minutes for physical activity. But you don't have to do all 30 minutes continuously. Being active for 10 to 15 minutes at a time can help improve your health...so combine your daily activities and see how they can add up to 30 minutes. Try these tips to incorporate more physical activity into your hectic workday:
- * walk to lunch
- * park your car in the farthest parking space at work and walk to the building
- * make appointments for yourself for 10-minute walking breaks
- * form a walking club of co-workers to help you stay motivated to walk during the workday.
Whether you choose to set aside time in your day to be more active, find ways to work activity into your everyday routine, or both, the most important thing is that you get up, get moving, and have fun!
Thank you to the American Cancer Society.
back to index |
