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RX TO GET FIT FOR MAY MONTH

Be moderately physically active at least 30 minutes a day on 5 or more days a week. This is the minimum amount of physical activity you need for health. If you can't do 30 minutes, try increments of 10 or 15 minutes, adding up to 30 minutes a day. For general fitness guide- lines, click here.
Keep in mind that proper nutrition and physical activity go hand in hand. One without the other is a recipe for failure. Just because you walked for 30 minutes doesn't mean you can reward yourself with a pint of your favorite ice cream! Click here for information on nutrition.
Build physical activity into your daily routine. Adding 30 minutes of walking to your daily schedule will use, on average, around 150 calories per day, enough to lose over a pound during May Month. You can lose more than 15 pounds in a year, if you keep it up and follow a healthy diet.
Try building small amounts of physical activity into your day at work. Take the stairs, park your car further away, get off the bus a stop earlier, take a walk at lunch.
Keep a log of your progress in maintaining daily physical activity. Make filling in at least 30 minutes of moderate physical activity on the log a priority each day. Click here for a general fitness log.
Continually upgrade your fitness program. Choose physical activities you enjoy that you'll keep doing. Consider earning a Presidential Sports Award, which includes over 60 activities you can choose from to earn Presidential recognition for your fitness efforts. You can earn the award individually or as a family or group. Click here for information about the Presidential Sports Award and to download a brochure/log.
For added health benefits, do 20 minutes of vigorous physical activity three or more times a week. This might include running, aerobics, swimming, or working out on cardiovascular equipment in a gym (treadmill, Stairmaster, elliptical trainer), and do strength training and flexibility activities at least 2 times per week. To lose weight through physical activity, you need to engage in vigorous physical activity for at least 40 minutes no less than 3 times per week. (NOTE: if you are habitually sedentary/ inactive, see your health care provider before beginning a program of physical activity).
Shift your fitness focus to your health, not just your appearance. You can add years to your life and reduce major health risks by following a sound nutrition and physical activity program. And you'll look better and feel better too! Americans are notoriously obsessed with body weight. Weigh yourself once and measure against your BMI (Body Mass Index)
Avoid being obsessed with weight as it appears on a scale. People who do vigorous physical activity may increase lean body mass while decreasing their overall fat level. This can result in a loss of inches without weight loss, since muscle weighs more than fat. Weigh once, then put the scale away while you focus on physical activity and nutrition
Play actively with your children every day. This can be in the yard at home or away from home. Take the kids and the dog, if you have one, with you for a walk. Make sure children get an hour of physical activity each day to help the whole family stay healthy, physically and emotionally. Click here for ideas on being active with children.
Include elderly family members and friends and those with health conditions and disabilities in your fitness activities. You'll help them to become healthier and live longer.
If you are an older American, or if you are disabled or have a health condition, focus on your individual abilities and work on becoming and staying as physically active/fit as you can. Older Americans, click here for ideas on staying physically active and fit.