Getting Started: Physical Activity
Moving around more can help use up calories and make you feel better overall. It ' s very important to stay active to keep up long-term weight management.
Give these strategies a good two-week try for the best results.
Helpful Tips
1. Think about simple ways you can add more activity to your life.
➢ Any sort of movement or activity is better than none
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Strategies
Stand instead of sit Park your car at the back of the parking lot Get off the elevator one floor early and walk down a flight of stairs
2. If you are not used to exercising, start out slowly.
★ Increase your activity by 5 or 10 minutes a week
★ Keep track of your progress on a chart, calendar, or phone
3. If pain is keeping you from moving, treat your pain!
4. Although exercising for 60 minutes a day is the ideal, the 60 minutes can be broken into small parts
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Check with your health care provider if you can take medication or should be seen
Three 10-minute periods Two 15-minute periods Six 10-minute periods
5. Limit the use of electronic screens. ➢ take movement breaks when using screens( phone, videos, games, etc)
➢ sleep at least 8 hours if you are a teen, and 9 hours if you are younger
★ You’ ll sleep better with no phone, games, TV in the bedroom ★ If you want to change channels, stand up and move ★ Use commercial breaks as a sign to stand up and move around
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Make the time you spend being active, fun. |
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Get a friend to walk with you |
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Listen to music, podcasts, or audiobooks |
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If you are outside- listen to the birds, enjoy the feeling of the sun, look around you. You will be surprised how much better you will feel! |
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