#FitnessFriday Tips

Now that the holidays are over most of us are ready to get back into our fitness routines or start new routines as part of our resolutions for the new year.  Physical activity is an important piece of wellness.  Exercise can help you feel better, stay at or get to a healthy weight, stay healthy, and prevent or manage chronic diseases.

How much activity do you need?

It is recommended that adults get about 150 minutes (2.5 hours) every week.  This means you can break it up into many different sessions that will fit your lifestyle and abilities.

Here are some tips about including more activity in your day!

  1. If you are just starting out make sure to get approval from your healthcare provider.  Be sure to start slow and try to make it part of your routine.
  2. Find activities you enjoy.  You will be more likely to stick with it if you like doing it.
  3. Schedule it into your day/week instead of trusting yourself to work out spontaneously.
  4. Track your progress and create new goals for yourself to keep you motivated.
  5. Sit for shorter periods of time.  If you sit for long periods of time during the day, at work for example, try to get up and move more often.  Set an alarm on your phone or computer every hour or two as a reminder for you to get up and move.  You can also do desk exercises while you work.
  6. Get more steps! Park further away from your destination, take the stairs more often, and do a lap around the grocery store before picking up your cart. Use a pedometer or physical activity monitor to track your movement.  This will help you understand where you are and will help you create realistic activity goals for yourself.
  7. Reduce time spent in front of a screen as this time is usually spent sitting.  If you must use a screen, try to exercise at the same time.  If you have family time while watching your favorite show, have an exercise competition at the commercials to see who can do the most jumping jacks, squats, sit ups, push ups, or other exercises.
  8. These are great tips on shoveling from the American Heart Association.
  9. Check out ChooseMyPlate‘s tips for more ideas.
  10. Cold weather exercise tips: