Healthy Children - February 2019

10 Tips: Physical Activity at Home, Work and Play

Adding activity into your day is possible. Choose activities that you enjoy. Adults should aim for at least 2 ½ hours or 150 minutes of physical activity each week. Every little bit adds up, and doing something is better than doing nothing. Most important – have fun while being active!

  1. Take 10: do at least 10 minutes of activity at a time to reach your weekly goal. Walk the dog for 10 minutes before and after work and add a 10-minute at lunchtime.
  2. Mix it up: start the week with a swim in the pool, take a yoga class during a weekday lunch, lift weights in the evening, and end the week by working in the garden.
  3. Be ready anytime: keep comfortable clothes and walking or running shoes in the car and at the office.
  4. Find ways to move: take a brisk walk around the parking lot, jog to the bus stop, or ride your bike to the subway station. If you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.
  5. Work out during TV time: watch a movie while you jog on a treadmill or download a video on your phone and watch while you ride a stationary bike.
  6. Be an active parent: instead of standing on the sidelines, walk up and down the soccer, football, or softball field while the kids play their games.
  7. Find support: join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class in your community. Recruit family or friends for support.
  8. Enjoy the great outdoors: tumble in the leaves, build a snowman with your kids, or ski cross-country. Visit a county or national park and spend time hiking, canoeing, or boating.
  9. Look for wellness at work: find a softball basketball or volleyball team at your job. You can also take the lead by starting a wellness or exercise group in your office.
  10. The chores count, too: clean the house, wash the car, or mow the lawn with a push mower. Know that these activities count toward your goal of at least 150 minutes each week.