Healthy Children - September 2015

Physical Activity at Home, Work, and Play


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


Adding activity into your day is possible. Choose activities that you enjoy. Adults should aim for at least 2½ hoursor 150 minutes of physical activity each week. Every little bit adds up, and doing something is better than doing nothing. Most important—have fun while being active!


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.