Press Release - for immediate use
Looking for some easy ways you can incorporate physical activity into your daily routine? Try the following:
- Walk or bike one daily trip for which you'd normally drive the car.
- Get a walking buddy or take a family walk after dinner.
- Walk a child to school or participate in a Walk to School Day event.
- Walk through your neighborhood and rate it's "walkability."
- Take walking meetings at work.
- Keep a daily activity log. Estimate the mileage you walked or the minutes you spent doing something active.
- Buy a pedometer and consider wearing it all day long.
- Form a walking group with a regular schedule. There is encouragement in numbers.
Ready to start a daily walking routine? Here are some tips for beginners:
- Start slowly. Don't test your limits right away. You should feel good at the end of your walk, not exhausted.
- Add on time slowly. Never add more than 10 to 20 percent to the total number of minutes or miles you walk in a week.
- Remember that something is always better than nothing. Even if you intended to walk 20 minutes, a 10-minute walk is still vastly better for you than doing nothing.
- Add four minutes of stretching to your daily habit to maintain your overall range of motion as well as muscle and joint health.
- If you can't take 30 minutes once a day to walk, consider breaking the time down and walking 10 minutes in the morning, 10 minutes at lunch, and 10 minutes in the evening.
- Keep it fun. Make your daily walk something you look forward to.