Physical activity comes in many different forms. Start taking a just a few small steps to begin making a difference in your life today.
People with diagnosed chronic conditions (e.g. diabetes, heart disease or osteoarthritis) or who experience physical symptoms such as chest pain or pressure, dizziness or joint pain should consult with a health care provider before increasing physical activity.
Download our FREE Do Right! Kit for plenty of practical advice and tips on living healthier.
Walking is a great way to work exercise into your daily life. Here are some tips to get moving safely in your community.
- Start a walking group with friends and neighbors.
- Make fitness a family affair by taking a walk after dinner or anytime.
Easy ways to fit exercising into your day:
- Take the stairs. Use the stairs instead of the elevator whenever possible. During the course of a month, you could burn a few pounds and hundreds of calories.
- Housework + Music. Turn on the music and clean, dust, wash, iron and burn off those calories.
- Start a morning or evening routine that fits you – like before every your daily shower do 50 jumping jacks, 10 pushups and 15 crunches.
- Park far away from the entrance. This is an easy way to burn calories. Plus, save time normally spent circling for a great spot.
- Join your neighborhood YMCA, CRC or other recreational facility.
What do you do? Share health tips and photos of you getting healthy with us on Facebook or Twitter using #healthtips. You can also email your tips to us, and we may share them with our healthy community!
Great ideas for your next walk… click image for larger view!
Most adults and children don’t spend enough time moving their bodies. Guidelines for children and adults are listed below:
- Children (ages 6-17): Include at least 1 hour per day of moderate aerobic physical activity, and at least 3 days per week of vigorous physical activity.
- Adults (ages 18-64): Incorporate at least 2.5 hours per week of moderate aerobic exercise or about 1 hour and 15 minutes of vigorous physical activity.
- Seniors (age 65+): Older adults should follow the adult guidelines or be as physically active as their abilities allow.
Walking Safely In Your Neighborhood
When you use public streets, follow these tips for a safe and enjoyable walk…
- Use sidewalks whenever available. Sidewalks offer protection from traffic.
- Unlike cars or bicyclists, walkers should walk facing traffic, which makes it easier for pedestrians to see what is coming toward them.
- Cross only at corners or crosswalks. If you “jaywalk”, a driver may not see you and may not be able to stop in time.
- Make eye contact with drivers before crossing a street. That ensures the driver sees you and knows you want to cross.
- Walk defensively. Don’t assume drivers will watch out for you. Be responsible for your safety while walking.
- Leave the cell phone and headphones at home. They make it difficult to hear cars, bicyclists and people.
- Carry ID. Always carry at least one form of identification in case of an accident or a medical emergency. Try to have a phone number of your emergency contact, too. If away from home on holiday or business, make a note of the address where you are staying.
- Never walk alone. Make sure to walk in areas where other people are walking. If you can walk with a buddy or a group, that’s even better.
- Wear brightly colored clothing, especially at times when it is hard to see (like at dusk, dawn, and during fog or drizzly weather). Reflective material shines when it’s dark or when light (like car headlights) touches it. Many brands of walking shoes have reflective material on the heels. Some tracksuits, vests, and rain jackets also have reflective strips.
Other Ideas to Get Moving
- Head out for a family walk or bike ride each evening after dinner.
- Spend a weekend afternoon rollerskating or playing touch football.
- Participate as a family team in a charity fun run, walk, or car wash.
- Purchase a family membership at the community recreation center or YMCA.
- Practice sports such as basketball, baseball or soccer with the kids.
- Team up to do housework or yard work.
- Visit walking-friendly places such as museums or zoos.