Tips to Become More Active

Staying active is vital for good health, but it’s easy to skip when life gets busy or you’re new to exercise. Here’s some motivation — physical activity can be as effective as medication for many health conditions. Research tells us that adults need both aerobic activity and strength training. Together, these exercises promote long-term health benefits. 

Aerobic Activity

Aerobic activity simply means getting your body moving. At a moderate level, your heart rate and breathing increase, but you can still talk comfortably. Aim for about 150 minutes a week by adding a little more movement each day — even short bursts add up faster than you’d think.

Strength Training

Strength activities make your muscles do more work than they're used to. Make sure to include all your muscle groups — arms, shoulders, legs, back, chest and stomach. Start slowly — begin with a few exercises that aren't too hard. If you’re unsure how to begin, talk to an certified trainer at a gym or take a class.

Ways to Increase Your Activity

When getting started, keep in mind any increase in activity is good for your health. You might not reach your goals right away but you're still making progress. Here are some ways to get moving:

• Add more walking where you can. For instance, walk while talking on the phone or waiting for your kids. Take the stairs, walk your grocery cart back to the store, or park farther away from your destination. Take a short walk after meals.
• Add more activity around the house. Chores like vacuuming and dusting will get you up and moving. Go outside to garden, sweep or play with the kids.
• Take regular breaks to walk or stretch about every 30 minutes. Get up and move when watching TV, working on your computer or reading. Many fitness watches have settings to remind you to take breaks.

Try Tracking Your Daily Steps

Research shows that sitting for one to two hours at a time without moving isn't healthy. Tracking your steps can be a good motivator when you're trying to increase physical activity. 

Use a fitness tracker, pedometer or smartphone to count your daily steps and monitor your progress. Track your steps for a week. Then gradually add more steps each week. Try to work up to a goal of 7,000 to 10,000 steps per day.

Find Something You Enjoy

You’re more likely to stick with new habits when you find activities you enjoy. 

• Make a list of activities you like and schedule time for them each week.
• Find an activity buddy and make regular plans with them.
• Make it fun with music, audiobooks or podcasts, or place equipment where you can watch TV.
• Try something new — ask friends for ideas or explore an activity on your own.

Track Goals and Plan Ahead

Make sure that you're beginning with small, reasonable goals. Nobody expects you to climb a mountain tomorrow! 

• Choose goals that seem easy to meet
• Challenges will come up. When possible, have a backup plan. For example, plan for indoor activities when it's rainy or too hot to go outside.
• Record your goals and progress. If you didn’t meet a goal, think about why and problem-solve for next time.

If you miss a day or two, no problem. Just get back on track as soon as you can.