Tips to get physically active
Provided by Heart and Stroke Foundation
Tips to get physically active
If you're reading this article, you've probably already decided that 's time to make physical activity a regular part of your life – or you're looking to get more ideas to boost your regular physical activity program. The Heart and Stroke Foundation recommends that adults get 30 to 60 minutes of physical activity a day, most days of the week. Children should be active 60 to 90 minutes a day, most days of the week. Try to fit physical activity throughout your day by walking to work, taking a physical activity break at lunch time, going for an after-dinner stroll. Small chunks of time devoted to physical activity make it easy and fun – not a chore.
Physical activity is important for heart health. It can help lower your blood pressure, control cholesterol levels and strengthen your heart. Check with your healthcare provider before starting an exercise program.
Tip #1
If you're just starting out, go slow and work up gradually. Make sure you have an action plan for each season, so that the weather doesn't get in the way. (See winter and fall suggestions below.) Work physical activity into your daily life in little ways by stretching at your desk, playing catch with your kids when you get home or dancing to your favourite music.
If you're just starting out, go slow and work up gradually. Make sure you have an action plan for each season, so that the weather doesn't get in the way. (See winter and fall suggestions below.) Work physical activity into your daily life in little ways by stretching at your desk, playing catch with your kids when you get home or dancing to your favourite music.
Tip #2
List the activities you like (swimming? bowling? biking?) and the rewards you hope to gain (better heart health, reduced stress). Then plan how to make them part of your daily routine. At work, carve out time to swim a few laps at the local community centre. If you have children, ask your family, friends or neighbours to pitch in to watch the kids while you take that dance class you've always wanted to take.
List the activities you like (swimming? bowling? biking?) and the rewards you hope to gain (better heart health, reduced stress). Then plan how to make them part of your daily routine. At work, carve out time to swim a few laps at the local community centre. If you have children, ask your family, friends or neighbours to pitch in to watch the kids while you take that dance class you've always wanted to take.
Tip #3
Involve your family and friends in your physical activity program. Start a hiking club with your book club members. Grab your spouse every night after dinner for a brisk walk around the neighbourhood. You'll gain support and companionship. You don't need to go it alone.
Involve your family and friends in your physical activity program. Start a hiking club with your book club members. Grab your spouse every night after dinner for a brisk walk around the neighbourhood. You'll gain support and companionship. You don't need to go it alone.
Tip #4
Keep at it, and within three months or less, you'll notice a big difference in your level of fitness. You'll feel better, have more energy, sleep more soundly and reduce your stress.
Keep at it, and within three months or less, you'll notice a big difference in your level of fitness. You'll feel better, have more energy, sleep more soundly and reduce your stress.
Here are some physical activities you may want to make a regular habit:
SPRING AND SUMMER
- Biking
- Gardening
- Golfing
- Hiking
- Inline skating
- Playing baseball, basketball, Frisbee, kickball, soccer, tag, volleyball
- Skipping rope
- Swimming
- Tennis
- Walking
- Water aerobics (aqua fitness)
FALL AND WINTER
- Bowling
- Dancing
- Ice skating
- Lifting weights
- Mall walking
- Playing hockey
- Skiing
- Sledding
- Snow shoeing
- Snowboarding
- Stretching
- Tobogganing
- Yoga
OTHER IDEAS
- Bicycle or walk to work
- Climb the stairs instead of taking the escalator or elevator
- Get off the bus or subway a stop earlier and walk to work and home
- Make appointments for walking meetings with your co-workers
- Take the kids to school on foot
- Park the car further away from your destination
- Walk to the corner store, bank and post office
- Wash and wax the car by hand
1 comment:
Wow! Great ideas! I wrote a similar article on my blog the other day and could agree with you more... if we increase our physical activity, we'll not only look better but feel better too!
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