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Physical Activity at Home, Work, and Play

Exercise can help you stay energized and strong. Adults should get at least 2.5 hours of exercise each week. If that sounds overwhelming, start small by adding 10 minutes of movement to each day. Check out these tips for ideas.

10 tips to make physical activity a regular part of the day

  1. Take 10
    Do at least 10 minutes of activity at a time to reach your weekly goal. Walk the dog for 10 minutes before and after work and add a 10-minute walk at lunchtime.
  2. Mix it up
    Start the week with a swim at the pool, take a yoga class during a weekday lunch, lift
    weights in the evening, and end the week by working in the garden.
  3. Be ready anytime
    Keep comfortable clothes and walking or running shoes in the car and at the office.
  4. Find ways to move
    Take a brisk walk around the parking lot, jog to the bus stop, or ride your bike to the subway station. If you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.
  5. Work out during TV time
    Watch a movie while you jog on a treadmill or download a video on your phone and watch while you ride a stationary bike.
  6. Be an active parent
    Instead of standing on the sidelines, walk up and down the soccer, football, or softball field while the kids play their game.
  7. Find support
    Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class in your community. Recruit family or friends for support.
  8. Enjoy the great outdoors
    Tumble in the leaves, build a snowman with your kids, or ski cross-country. Visit a county or national park and spend time hiking, canoeing, or boating.
  9. Look for wellness at work
    Find a softball, basketball, or volleyball team at your job. You can also take the lead by starting a wellness or exercise group in your office.

  10. The chores count, too!
    Clean the house, wash the car, or mow the lawn with a push mower.
    Know that these activities count toward your goal of at least 150 minutes each week.

Learn how to move more with our helpful videos!

Learn how to get moving with our helpful tip sheets!

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