Tips on Moving More

Physical activity doesn't have to be a chore. You can “sneak” it into your day, a few minutes at a time. To get a total of at least 30 minutes of activity most days, try making these small changes in your daily routine:

• Get off the bus or subway one stop early and walk the rest of the way.
• Take the stairs instead of the elevator.
• Take 2 or 3 short walking breaks at work each day.
• Walk around the house while you talk on a cordless phone.
• Walk and talk with a friend at lunch.

Physical activity can be fun. Do things you enjoy, like dancing, roller skating, or playing sports. If you can, be active with a friend or a group—that way, you can cheer each other on, have company while you exercise, and feel safer outdoors. There are lots of ways to be active that are free or low-cost. You can:

• Find a local school track where you can walk or run
• Walk around a mall before the stores open
• Go for a brisk walk in a local park
• Join your local recreation center or fitness center at work or near your home

Don’t have time to exercise? There are things you can do around the house, like getting up and stretching during TV commercials, or lifting weights (you can even use two soup cans as hand weights). Doing housework and working in the yard are good ways to be active. And you can use time with your kids to be active—take them for a bike ride, jump double-dutch, toss a softball, play tag, or do jumping jacks. It’s good exercise for them too!

TIP: If you are over 50 or have chronic health problems, talk to your health care provider before starting a vigorous activity program.