Healthy Mood Lifestyle  Mood & Exercise

How To Be More Active Every Day

Building activity into your day is easier than you may think - and you will gain the many benefits that exercise brings. Here are some suggestions for being more active without a tremendous commitment of time and resources:

• Take a walk; stroll the neighborhood after dinner instead of watching TV.
• Use the stairs-up and down-instead of the elevator. Start with one flight of stairs and gradually build up to more.
• Park a few blocks from the office or store and walk the rest of the way. Or if you ride on public transportation, get off a stop or two before and walk a few blocks. Get off the bus one or two stops early and walk the rest of the way.
• Take an activity break-get up and stretch, walk around and give your muscles and mind a chance to relax.
• Ride a bike.
• Do housework, such as vacuuming, at a more brisk pace.
• Work in the yard or garden. Mow your own lawn.
• Go dancing instead of seeing a movie.
• Instead of eating that extra snack, take a brisk stroll around the neighborhood.

In addition, being active together is great for the whole family. Encourage them to take part in an exercise program and recreational activities they can either share with you or do on their own. It is best to build healthy habits when children are young. When parents are active, children are more likely to be active and stay active after they become adults. Whatever your age, moderate physical activity can become a good health habit with lifelong benefits. Try these family activity suggestions:

• Take trips that include hiking, swimming or skiing.
• Use your backyard or park for basketball, baseball, football, badminton or volleyball games.

Regular, vigorous physical (aerobic) activity is especially good for your heart and can burn off extra calories. In aerobic activity, the body uses oxygen to produce the energy needed for the activity. Some aerobic activities are swimming, brisk walking, running and jumping rope. This type of activity can condition your heart and lungs if you do it for at least 30 minutes, three to four times a week.

But even if you don't have 30 minutes for an activity break, try to find two 15-minute periods or even three 10-minute periods. There is no excuse for not exercising! You can fit one of these activities into your schedule and soon will reap the benefits.

Related Article: Is It Cold Outside? Keep Exercising With These Tips

Source: National Heart, Lung and Blood Institute