You don't have to be a star athlete. Just be active
Keep moving throughout the day to feel great
No time to work out? Life and work responsibilities can take over the time you set aside for exercise. But it takes less time than you might think to live a healthier life. Get at least 2 hours and 30 minutes of moderate physical activity or 1 hour and 15 minutes of vigorous physical activity (or a combination of both) each week to be healthier.
You can get a great workout without a gym. Just getting outside and moving is a step in the right direction, but what you can't do is skip it. Put it on your calendar-schedule time for exercise. Do it for your health!
Get moving with a combination of activities:
- Strength training builds muscle and endurance. Try push-ups, pull-ups, lunges, weights or resistance bands.
- Core work like abdominal crunches, planks and Pilate's will help build a strong center and support your spine and back.
- Stretching can improve flexibility and increase your range of motion. Keep stretches gentle and remember not to bounce.
- Aerobic activities will help you burn calories. Try walking, running, biking, softball-anything that gets your heart pumping.
If you're pressed for time, add exercise to your day by stretching in the morning, sneaking in several 10-minute walks during the day, taking the stairs, or using hand weights while you're on the phone. If your budget is holding you back, take a walk, ride your bike or visit a local park for a free workout. Many parks have walking, jogging or biking trails and fitness paths for core and strength workouts. Some parks even have tennis courts or other fun activities. If you have room, get a home gym. You can find them pretty cheap at yard sales or second-hand stores. You can also try work-out DVDs by checking them out from the library. Or work out with fitness programs on TV or the Web. Invite a friend or family member to "join" your gym and share equipment to cut costs and have more fun with your workouts.
Find activities that move you.
