Physical Activity

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Why Exercise? Fitness Ideas Goals Finding the Time and Place for Physical Activity More Information

Finding the Time and Place for Physical Activity

You can find the time and place for physical activity at home, in the gym, in a class, or outdoors. Start wherever you can with activities 10 minutes or longer. Achieving 30 to 60 minutes a day of even moderate exercise can add up to considerable health benefits and make good habits that are easy to keep.

You will know that you are getting reasonable, sustainable exercise if:

• your heart is beating faster than usual, but it is not racing
• you are breathing faster than usual, but you can still carry on a conversation
• you are warmer than usual, but you are not sweating too much

Here are some ways of adding physical activity to your day:

• Park a bit further away than you usually do. Make sure to walk at a brisk pace.
• Take the stairs, not the elevator.
• At the office, get up and walk over to talk to someone rather than phoning or emailing.
• Park on the far side of the parking lot when going to the mall - or walk or bike instead of driving.
• When you are cleaning around the house, put on a CD and make a dance or a sport out of it.
• When you are sitting at your desk, exercise your stomach and back muscles by tensing, holding, and relaxing them.
• Whenever you walk, walk faster or at a brisk pace.

Keep track of how much you exercise by using a daily activity log or calendar. You may be surprised at how easy it is to get into a routine of 60 minutes every day.

Try to make more time for exercise. Watch less television or reduce your computer screen time and use that time to exercise. In fact, you can improve your overall health by choosing to go for a brisk walk or run in the time that it takes to watch one TV program.

Why not take part in sports? With skiing, biking, swimming, or team sports, such as hockey and soccer, you can burn off 80 calories in just 10 minutes. In a day of skiing, you can work off the equivalent of a dozen pancakes or more!

Sports also have additional benefits: team sports can be fun and social, while individual sports can be a great way to reduce stress and stay fit. Just think about sports or other activities you enjoy and start your fitness program.

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