Get up and go to get fit
How much exercise do you need for good health? The good news is you don’t have to be a nonstop fitness fanatic. Just 30 minutes of moderate physical activity on most weekdays may provide many of the same benefits as strenuous exercise. Physical activity is anything that gets the body moving, including walking. The Centers for Disease Control and Prevention recommend that adults get 150 minutes of moderate-intensity aerobic activity a week (or 75 minutes of vigorous intensity aerobic activity) and 2 or more days a week of muscle-strengthening activities for all major muscle groups (legs, hips, back, chest, shoulders and arms).1
Consider these tips to help add physical activity into your daily life:
- Wake up a little earlier. Start by setting your alarm clock just five minutes earlier. Do stretches and jumping jacks before getting in the shower, or follow a short exercise DVD.
- Find a workout buddy. Exercising with a friend can be more fun than working out alone, and it’s a good motivator. Ask a coworker to go for a walk during lunch, or see if a neighbor wants to walk after work.
- Schedule your fitness activities. If you put exercise on your calendar like other appointments, you may be more likely to do it.
- Create a home (or desk) gym. If you always have equipment on hand, it may be easier to steal five minutes to use it. A jump rope, a stability ball, exercise bands, and dumbbells typically don’t cost much or take up much room.
- Exercise while you work. You may raise your activity level and productivity with neck rolls or arm raises (push hands out to the side and then up toward the ceiling). Or do a few modified push-ups on the edge of your desk.
- Park your car further away. Get more steps in each day by picking the last parking spot available wherever you go.
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- Centers for Disease Control and Prevention, www.cdc.gov/physicalactivity/walking/index.htm, accessed August 29, 2019.
Disclaimers:
The information provided in this flier is for general informational purposes only and is not intended nor should be construed as medical advice. Individuals should consult an appropriate medical professional to determine what may be right for them.
Article originally published on uhc.com. Exercise tips to help your health. https://www.uhc.com/health-and-wellness/fitness/exercise-tips Accessed April 20, 2022