Get in on the Action: Making Physical Activity a Part of Your Life

What are the advantages of working out at home? It’s convenient, comfortable, and safe. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities like watching TV. If you buy exercise equipment, it’s a one-time expense and can be used by other members of the family. It’s easy to get short bursts of activity several times a day:

• Do housework yourself instead of hiring some else to do it.
• Work in the garden or mow the grass (using a riding mower doesn’t count). Rake leaves, prune, dig, and pick up trash.
• Go out for a short walk before breakfast or after dinner or both!! Start with 5-10 minutes and work up to 30 minutes. When walking, start at a leisurely pace and then go into a more brisk pace. As fitness level increases, add hills.
• Walk or bike to the corner store instead of driving.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two or around the mall.
• Keep exercise equipment repaired and use it.

Most of us have sedentary jobs. Work takes up significant part of the day. What can you do to increase your physical activity during the day?:

• Brainstorm project ideas with a co-worker while taking a walk.
• Stand while talking on the telephone.
• Walk down the hall to speak to someone rather than using the phone.
• Take the stairs instead of the elevator. Or get off floors early and take the stairs the remainder of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools while on business trips.
• Take along a jump rope in your suitcases when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or YMCA near your work. Work out before or after work to avoid rush hour traffic or drop in for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the day or during lunch.

At Play:

Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sites in new cities by walking, jogging, or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising, something that motivates you.
• Dance—with someone or by yourself. Take dancing lessons.
• Join a recreational club that emphasizes activity.
• At the beach, spend some time walking, running, or flying a kite.
• When golfing, walk instead of using the cart.
• Play singles racquetball or tennis instead of doubles.
• At a picnic, join a badminton game.
• At the lake, rent a rowboat.

Exercise and Physical Activity