Move More in the New Year

Physical inactivity is a major public health concern that contributes to many serious health problems such as obesity, heart disease, diabetes, some types of cancer and osteoporosis. Adults need at least 30 minutes of moderate-intensity physical activity most days of the week. The key to moving more, at least 30 minutes each day, is to choose an activity you enjoy and to start today. Don’t wait until tomorrow, next week or next year. Get moving now! Use these ideas to move more.

1 Get up 10 minutes earlier and go outside for a nice brisk walk.
2 Park farther away at work and get those extra steps.
3 Instead of taking a coffee break, go out for a walk around your office
building.
4 Clean your house. Vacuum, sweep, mop and wash the windows.
5 Walk your dog or your neighbor’s dog.
6 When grocery shopping, take a brisk walk all over the store before you add items to your cart.
7 Garden. Pull weeds, plant new flowers.
8 Clean out the garage or your attic.
9 Rake your yard.
10 Always take the stairs at work or while shopping.
11 Play more. Go outside with your children or grandchildren and play!
12 Stretch. While sitting at your desk take a few good stretches to relax your body and your mind.
13 While watching TV, take an exercise break during each commercial.
14 Lift more. Pump up those arm muscles by keeping a set of 5 to 10 pound weights beside your desk or TV and lift them while you talk on the phone or watch TV.
15 Put on a pedometer and try to meet the recommended goal of 10,000 steps per day.
16 Dance. Put on some music and move to the beat.
17 Ride your bike.
18 Park farther away at the mall, doctor’s office or other appoint- ments. Take those extra steps every day.
19 Don’t use the drive-through. Get out of your car and walk inside.
20 Try out a new sport, maybe kickbox- ing, ballroom dancing, tennis or
swimming.
21 Complete those simple home repairs: clean your gutters, caulk around the tub or paint.
22 Wash and wax your car.
23 Take an exercise class such as aerobics, yoga or tai chi.
24 Jump rope.
25 Work out with an exercise video.
26 Take the whole family out for a nature walk after dinner.
27 Visit your local park.
28 Take a walking tour of a local historic building or site.
29 Walk in place while talking on the phone.
30 Fidget more and burn more calories.

Don’t just sit there –
MOVE!