For example, you could schedule walking with a co-worker after lunch. Think of ways to link activity to daily life. The more regular activity you do, the quicker it will become a habit. Always discuss your activity goals with your health care provider. An example of a goal could be to walk a mile every day for a month or to be active every weekday for 30 minutes. Having a partner may help you continue to be active. It’s more fun when someone else is counting on you to show up. Start small and gradually add a little more time and intensity each week. For example, you could park farther from the door, take the stairs, do yard work, or walk the dog. If you’re not already physically active you should begin slowly and work your way up to the desired level. Find an activity that you and your health care provider agree you can do regularly for the best results. Exercising by doing something you enjoy is important because if you don’t like it, you won’t stick with it. Ways To Get Startedįinding an activity you enjoy and having a partner helps you stick with it. Stretching helps to make you flexible and prevent soreness after being physically active. These activities work your large muscles, increase your heart rate, and make you breathe harder, which are important goals for fitness. Also, on 2 or more days a week, include activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).Įxamples of moderate-intensity physical activities include: One way to do this is to try to fit in at least 20 to 25 minutes of activity every day. The goal is to get at least 150 minutes per week of moderate-intensity physical activity. Lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol.When it’s possible, go outside with a friend, connect, and enjoy the weather.
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