Fun Ways to Stay Physically Active

Staying physically  active is key to our health, but finding the time in our busy lives can be a challenge. The good news is, we can sneak in physical activity throughout our day, even while tackling chores!

In this video *from the Move Your Way® Campaign, they share creative and fun ways to incorporate physical activity, like dancing to music, while sweeping, vacuuming, or doing squats while putting away freshly folded laundry. Let’s make our daily errands more active! Try parking farther away, opt for the stairs over the elevator or escalator, and use a grocery basket instead of a cart. With simple tweaks like these, we can easily incorporate physical activity into our daily routines while getting things done! 

Benefits of Physical Activity

Being physically active can improve mood, increase concentration, reduce stress, and enhance the quality of our sleep. These benefits are true for both adults and children. Over time, exercise can reduce the risk of type 2 diabetes and certain cancers, keep blood pressure in check, and support a balanced weight, empowering us to thrive at every age and stage of life.

Physical Activity Goals

Adults should aim for 150 minutes of moderate-intensity aerobic activity weekly.

Additionally, add muscle-strengthening exercises twice weekly. If you’re up for a challenge, try vigorous-intensity aerobic activity for at least 75 minutes per week. How do you gauge your activity’s intensity? If you’re breathing harder but can still chat comfortably, it’s moderate. If conversation requires short breaths, it’s vigorous. Just remember to consult your healthcare provider before embarking on a new exercise routine.

For children aged 6 to 17, aim for 60 minutes of activity each day. If kids are too short on time to fit in the full 60 minutes at once? No worries! They can break it up throughout the day whatever works best for them — it all counts! They can stroll to school or the bus stop, groove around the living room, join in playtime with friends at recess, hang out on the monkey bars, take the dog for a walk after school, or head to basketball practice. Every little bit adds up to a healthier, happier day!

What Counts as an Activity?

Whether it’s daily chores like vacuuming, walking the dog, grocery shopping, dancing, or gardening.  Another way to be active is playing with your kids or grandkids, everything counts. Whether you’re doing it on your own or with family, there’s always a way to get active that suits your daily schedule.

Tips for Getting Motivated:

• Set yourself up for success.
  • Start by laying out your exercise shoes and workout clothes the night before.
  • Set your alarm to make it much easier to start your morning with activity.
• Find a family member or friend
  • Everything’s more fun with a buddy!
  • Go for a walk with your children, grandchildren, friend or neighbor.
  • Find someone to keep you accountable and share the journey with.
• Make an individual or family pledge.
  • Share your fitness goals with your loved ones.
  • Boost motivation and support from those around you by discussing goals.
• Set small goals.
  • Start small with just five minutes of activity and build up.
  • Create a journal to track your goals and progress.
  • Celebrate success.

Every little bit counts, and you might find yourself wanting to keep going once you get started. Remember, progress is progress, no matter how small!