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Tips to Boost Physical Activity
You don't need a formal exercise program or expensive equipment. Walking is great
exercise.
Short periods of exercise during the course of a day add up and provide the same
benefits as one long exercise session.
Start small. Any physical activity you do will be of benefit. Start with brisk ten minute
walks on the weekend if it's hard to find time for exercise during the week. Then try to
fit in some short walks on weekdays. Even five minutes will help.
If cancer therapy in causing too much fatigue for you to take walks, try gentle stretching.
You can even do it lying down.
No time for exercise? Make time. Consider exercise a high priority.
Don't let exercise become a chore. Find fun ways to have physical activity. Think recess.
Have a set time for exercise. For some people, first thing in the morning works best.
Take a ten-minute brisk walk before lunch each day, or fit it into your schedule before or
after work.
Go shopping. Take a brisk walk from store to store while running errands.
In the grocery store, walk faster. Or park your cart in one spot and walk briskly around
the store to pick up items to take back to your cart.
Use stairs instead of escalators or elevators. Walk up escalators when possible.
Pick up the pace when you clean the house. This is great for your health -- and gets the
job done faster.
Walk with friends instead of getting together for lunch or coffee.
And make regular arrangements to exercise with friends. You're much more likely to stick
with it and not find excuses to skip exercise because you're too busy
Find places to walk where you can enjoy the view.
Take time to enjoy nature while you're out walking. Watch the color of the leaves
change in the fall and feel them crunch under your feet after they drop. Being mindful of
the world around you adds to the stress-relieving benefits of physical activity.
Weather too bad to exercise outside? Go up and down the stairs a few times. Or put on
some music and dance.
Try exercise tapes or DVD's or do an internet search to find exercise demos. This is a
good way to get in a quick work-out or try some different types of exercise.
Use hand weights at home or in the office to build strength. Start with these simple
strengthening exercises designed to help individuals age well and work up from there.
(Exercises for the arms are shown in a sitting position to make them easier for the
elderly, but they are basic exercises that can be used by all age groups and can be done
standing up.)
Try more advanced exercises from the American Council on Exercise. Or fit quick
exercise breaks into your workday. You can even get fit at your desk with this video and
others in Sharron Davies' series on getting fit at your desk. (On YouTube)
Take an exercise class. It forces you to set a certain time aside for physical activity. And
you don't have to think about what you're doing -- just follow the instructor.
Keep building on your exercise program. Increase the time and intensity, and try new
activities.
Get up from the computer and go take a walk!
exercise.
Short periods of exercise during the course of a day add up and provide the same
benefits as one long exercise session.
Start small. Any physical activity you do will be of benefit. Start with brisk ten minute
walks on the weekend if it's hard to find time for exercise during the week. Then try to
fit in some short walks on weekdays. Even five minutes will help.
If cancer therapy in causing too much fatigue for you to take walks, try gentle stretching.
You can even do it lying down.
No time for exercise? Make time. Consider exercise a high priority.
Don't let exercise become a chore. Find fun ways to have physical activity. Think recess.
Have a set time for exercise. For some people, first thing in the morning works best.
Take a ten-minute brisk walk before lunch each day, or fit it into your schedule before or
after work.
Go shopping. Take a brisk walk from store to store while running errands.
In the grocery store, walk faster. Or park your cart in one spot and walk briskly around
the store to pick up items to take back to your cart.
Use stairs instead of escalators or elevators. Walk up escalators when possible.
Pick up the pace when you clean the house. This is great for your health -- and gets the
job done faster.
Walk with friends instead of getting together for lunch or coffee.
And make regular arrangements to exercise with friends. You're much more likely to stick
with it and not find excuses to skip exercise because you're too busy
Find places to walk where you can enjoy the view.
Take time to enjoy nature while you're out walking. Watch the color of the leaves
change in the fall and feel them crunch under your feet after they drop. Being mindful of
the world around you adds to the stress-relieving benefits of physical activity.
Weather too bad to exercise outside? Go up and down the stairs a few times. Or put on
some music and dance.
Try exercise tapes or DVD's or do an internet search to find exercise demos. This is a
good way to get in a quick work-out or try some different types of exercise.
Use hand weights at home or in the office to build strength. Start with these simple
strengthening exercises designed to help individuals age well and work up from there.
(Exercises for the arms are shown in a sitting position to make them easier for the
elderly, but they are basic exercises that can be used by all age groups and can be done
standing up.)
Try more advanced exercises from the American Council on Exercise. Or fit quick
exercise breaks into your workday. You can even get fit at your desk with this video and
others in Sharron Davies' series on getting fit at your desk. (On YouTube)
Take an exercise class. It forces you to set a certain time aside for physical activity. And
you don't have to think about what you're doing -- just follow the instructor.
Keep building on your exercise program. Increase the time and intensity, and try new
activities.
Get up from the computer and go take a walk!
| Why exercise Why weight matters Weight loss tips Breast cancer survivors cut fatality rate in half by combining exercise with eating more fruits and vegetables. |
| KITCHEN WORKOUT Something to do while you're waiting for water to boil |