|
Here is some information for you to keep and read that can
help you reach the goals that you just set. The sections that have the
 list
ideas and tips. Look for the
, and
circle the ones you’d like to try.
PHYSICAL ACTIVITY
A little here and there goes a long way! Try fitting a few
minutes of physical activity in the morning, afternoon, and evening into your
routine. Your goal should be to get at least 60 minutes of physical
activity most days of the week, preferably daily. You can keep track of your
progress by keeping a physical activity diary. Make small changes and see how
much better you’ll feel.
Physical activity is rewarding! It can improve emotional
well-being and self-esteem, reduce feelings of anxiety and stress, increase
energy, and lower your risk of many diseases. Different kinds of physical
activities also provide different kinds of benefits.
Physical Activity
|
For... |
Try... |
|
Flexibility |
Stretching, yoga, swimming, martial arts |
|
Strength |
Gymnastics, lifting weights, sit-ups,
push-ups |
|
Healthy Heart |
Basketball, soccer, biking, track and field, running,
brisk walking, dancing, jumping rope, roller skating |
To get at least 60 minutes of physical activity
most days of the week, preferably daily, try these ideas:
Move safely, move often, move for fun.
Dance, jump rope, or roller skate.
Take your dog for a brisk walk.
Move to music.
Ask a family member to join you for a physical activity date.
Play soccer, tennis, or softball.
Walk briskly with friends through the shopping mall or to school.
Try a fun new activity that pumps up your heart like aerobics.
Spend less time watching television or sitting at the computer.
Wear a step counter and walk 10,000 steps everyday.
Take the stairs instead of the elevator or escalator.
Try a new activity each season such as swimming, skating, soccer,
or biking.
Stretch and strengthen your arms and legs every day. |
