Tips to Be Active
Easy things you can do everyday to improve your health
With Family and Friends
When your kids go out to play, join them! Discover how much fun a school playground can be.
If you have little ones, take a brisk walk in the stroller. They'll get fresh air and you'll get moving.
Waiting for your child during his/her practice or class? It's a great time to take a walk instead of standing around or sitting in the car.
Take your dog out for a longer walk than usual.
Put on your favorite music and dance - either solo or with a buddy.
Schedule a regular time each week for your family to be physically active together - a walk, a bike ride, a swim in the pool or playing Frisbee in the park.
Call your friends to make a Saturday morning walk a group habit. For a change of scenery, check out our community's many trails and walkways.
At Your Workplace
Walk, jog or cycle to work. You'll save on gas, parking and avoid traffic.
Take a brisk walk during your normal coffee or cigarette break.
Do desk exercises to relieve tension and help keep you focused.
Keep a pair of walking or running shoes in the office. You'll be ready for action.
Walk to a colleague's office instead of using the phone or e-mail.
Form a walking group. It's a great way to relieve work stress and get to know your co-workers.
Spend part of your lunch break moving. Even a brisk ten-minute walk will help you feel better and be more alert for the afternoon.
Walk or cycle to the store, school or place of worship whenever you can.
When taking the bus, get on or off several blocks from your normal stop.
Park your car far from where you're going... then walk the rest.
Use the stairs instead of the elevator.
Get out in the garden - planting, weeding, mulching or raking the leaves can all help stretch those muscles.
Look for classes, programs or events that keep you moving.
Get out of your chair while watching TV. How about sit-ups or marching in place during commercial breaks?
Tips if You're Just Starting
Use a common-sense approach by starting out slowly.
Look for programs and activities that might keep you interested.
Find a buddy to join you. Having a partner helps many people keep going.
Slowly build up the time you spend on your activity. Then add a few minutes every few days. Over time, you should be able to keep at it for at least 30 minutes a day.
If you're short on time, don't worry. Try to fit in 15 minutes of activity in the morning and 15 minutes in the evening.
Slowly increase how hard you work your activity. For instance, if it takes you 25 minutes to walk a mile, pick up your speed so that it takes you 20 minutes to walk a mile.
Change what you do to keep interested. If you walk on Monday, Wednesday and Friday, how about dancing on the other days?
Give yourself a reward when you've reached a personal goal.
Pick an activity you like and that meets your budget. You're more likely to stick with it. Lots of people start off walking – it's easy and cheap.
It's always best to check with a doctor if you're starting an exercise program for the first time or if you have a disability and trying a new type of activity.