tips for fitting in fitness
Just like making good food choices, it's recommended to make exercise a part of your daily routine.
Wondering how to fit 60 minutes of physical activity into your busy day? Relax. You can opt to get your daily activity all at once or total it up in periods as short as 10 minutes at a time.
You can also choose to get your physical activity through planned exercise such as brisk walking, swimming or taking an aerobics class. Or try everyday activities such as taking the stairs, cleaning the house or walking the dog—or a combination of both. All activity counts!
For example, to reach the 60-minute goal, you could walk for 30 minutes during your lunch hour, dance with your kids for 20 minutes, and vacuum for 10 minutes.
Here are more ways to fit fitness into your day:
- Work in more walking. Walking is an ideal form of exercise for just about everyone. A planned "power walk" is terrific, but so are short stretches of walking throughout the day. So, park in the furthest spot, walk down the hall to talk with a co-worker, take a walk during your break, and circle the field while you watch your kids' games.
- Schedule it at work. Join an "express" aerobics, pilates or yoga class on your lunch hour or take advantage of an on-site work out room. Walk and stretch during your breaks and lunch hour.
- Master the stairs. Skip the elevator and walk up the stairs. Walk up the escalator, too.
- Make fitness fun! Remember how great it felt to be active as a kid? Recapture that fun feeling by flying a kite, dancing, or playing tag or basketball with your kids.
- Rekindle an old interest. Join an adult kickball or softball league, or take tap dancing lessons.
- Take advantage of TV time. While you watch, use a treadmill or stationary bike, lift weights, do calisthenics or stretch.
- Get the family on board. Hike at your local nature trail, go bowling or in-line skating, or play miniature golf.
- Get fit around the house. Vacuum, sweep, wash windows, mow the lawn, tend the garden, rake leaves, shovel snow or wash the car.
Before You Get Started
Before beginning any new exercise program see your doctor or an exercise professional for screening tests and program advice, especially if you are a man over 40, a woman over 50, have a health condition or have been inactive for some time.
Get Moving
Finding an activity you enjoy means you're more likely to keep up with it. A favorite— and fun— activity is dancing. Here are a few tips to get you started:
- Limber up with stretching. This will help your muscles and joints stay flexible.
- Try fast-paced ballroom, jazz or salsa dance for an aerobic workout. Or just put on your favorite music and dance around the house.
- Aim to dance for 20 minutes, three times a week, whether you're at home or at a class, to get the maximum benefits.
Want to learn more about finding a healthier balance? BOCA has more tips in the healthy living section.