Physical Activity / Get out of the house
You do not have to be an athlete to benefit from regular physical activity. Even modest amounts of physical activity can improve your health. Start with small, specific goals, such as walking 10 minutes a day, 3 days a week, and build up slowly from there. Keep an activity log to track your progress. You can refer to the sample activity log below.
Try these activities to add more movement to your daily life:
- Take the stairs instead of the elevator. Make sure the stairs are well lit.
- Get off the bus one stop early if you are in an area safe for walking.
- Park the car farther away from entrances to stores, movie theaters, or your home.
- Take a short walk around the block with family, friends, or coworkers.
- In bad weather, walk around a mall.
- Rake the leaves or wash the car.
- Visit museums, the zoo, or an aquarium. You and your family can walk for hours and not realize it.
- Take a walk after dinner instead of watching TV.
SAMPLE ACTIVITY LOG
|
Date |
Activity |
Total Time |
How I Felt |
|---|---|---|---|
| Mon, Mar 1 |
Walking Free weights at home |
2 x 15 minutes 20 minutes |
I had more energy after I walked than I did before! |
| Tues, Mar 2 |
Walking Stretching |
30 minutes 15 minutes |
Stretching felt great. |
| Wed, Mar 3 |
Extra walking at work—used the stairs 3 times Yoga video at home |
About 20 minutes total
20-minute video |
I was busy, so I just tried to move more all day. Yoga helped me relax. |
| Thurs, Mar 4 | Walking | 15 minutes at lunch and 15 minutes after work | Walking with my coworker was fun and relaxing. |
| Fri, Mar 5 |
Walking Free weights at home |
30 minutes at lunch 20 minutes |
My coworker and I picked up the pace today! |
| Sat, Mar 6 |
Water aerobics class Stretching |
45-minute class 15 minutes |
This class is fun but exhausting. |
| Sun, Mar 7 | Gardening | 60 minutes | A surprisingly good workout. |
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source: nih.gov
