When it comes to physical activity, a little each day goes a long way. This year, make it your goal to be physically active every day. The good news: You don't have to set aside several hours to achieve the benefits of physical activity. Just 30 minutes a day can provide great benefits.
Always consult a physician before starting a new fitness regimen.
What are the benefits of daily activity?
Regular physical activity:
- Helps keep your weight under control
- Helps improve your blood cholesterol levels
- Can boost your energy levels
- Helps you manage stress
- Releases tension
- Improves your self-image
- Increases muscle strength, increasing your ability to do other physical activities
- Can reduce the risk of heart disease by improving blood circulation throughout the body
How do I start?
Whether daily physical activity is new territory for you or a habit of the past that fell by the wayside, now is the perfect time to make a fresh start:
- Choose activities you enjoy.
- Start slowly—don't overdo it!
- Try to exercise at the same time each day so it becomes routine.
- Ask a friend to start a program with you—use the buddy system.
- Get your family into physical activity!
- Join a program such as Start Making Choices™ for a personalized plan of daily activities that fit your schedule.
How do I stick with it?
Forming a new habit is most challenging at the start. Once you see positive results, it will be easier for you to keep it up.
- Keep a journal or activity log and write down the distance or length of time of your workout. A program such as Start Making Choices provides trackers that let you see your progress toward achieving your goals.
- If you fall out of the habit for any length of time, don't lose hope! Just get started again slowly, and work up to your old pace.
- If you feel like quitting, remind yourself of all the reasons you started. And think about how far you've come! Look back through your journal to review your progress.
- Be flexible—have a range of physical activity options that will work when the weather turns bad, when you travel, or when you simply need a change of pace.
No Gym Membership Required
Too time-crunched to do tummy crunches? Too cash-strapped from the holidays to join a gym? Try these quick, simple ways to fit some fitness into your daily activities.
| If you... |
Try... |
| Hire a cleaning service |
Doing all or some of the housework yourself |
| Always drive to the store |
Walking, especially if you're only picking up a few things |
| Spend a lot of time on the phone |
Standing up and moving about while talking |
| Like to watch TV |
Pedaling a stationary bike, doing sit-ups, or jogging in place while you watch |
| Have a lot of errands to run |
Parking farther away than usual at the shopping mall |
| Are stuck in meetings most of the day |
Leaving the boardroom and holding smaller meetings over a brisk walk |
| Know you won't have time to exercise later |
Taking the stairs instead of the elevator at work, the doctor's office, etc. |
| Communicate with coworkers using email and phone |
Getting up and walking down the hall for a face-to-face chat |
