Physical Fitness & Healthy Living

hether it is walking the dog, cycling or simply taking the stairs rather than the elevator, physical activity is critical to maintaining good health. Studies confirm that we need to pay more attention to getting adequate physical activity and reversing the alarming rise in obesity that we have experienced nationally during the past decade.

More than 60% of American adults do not get the recommended 30 minutes of physical activity a day and 25% of American adults aren’t physically active at all. It is essential for adults to get a minimum of 30 minutes of moderate physical activity most days of the week to help prevent chronic diseases and promote health and fitness.

Simple lifestyle changes can be made to introduce more physical activity into your daily routines.

• Walk the dog.
• Stand up while talking on the telephone.
• Walk or bike to the store instead of driving.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall
• When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV.
• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the lawn (Using a riding mower doesn't count!)
• When walking, pick up the pace from leisurely to brisk and choose a hilly route.

• Join a health or recreation club that emphasizes physical activity.
• When golfing, walk instead of using a cart.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Plan family outings and vacations that include physical activity (hiking, swimming, backpacking, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make dates with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising, something that motivates you.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.

• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Brainstorm project ideas with a co-worker while taking a walk.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• 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 Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by 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 work day or during lunch.