Scary fact: More than two million deaths per year, worldwide, can be directly attributed to physical inactivity.
It’s time to get active; to get off the sofa and get motivated. Getting active and staying active is a change in lifestyle that can impact you, your family and your community for years to come. And you don’t have to make big changes right away! Small steps and small changes will all add up to a healthier you.
We’ve put together some helpful and easy tips to get you started. Give them a try!
It’s time to get moving!
Cardio, not counting calories
Start with a healthy inside for a healthier outside
Is it crunch time?
Add some color to your world
Resources
It’s time to get moving!
We realize you are busy, and any activity is better than no activity. Add some movement to your day, painlessly. Start with adding just 10 minutes a day of activity, every day. Here are some choices:
- Try a 10-minute walk at lunchtime. If you have the time, increase it by five minutes each time, until you’ve reached 30 minutes per day.
- Get a pedometer. They are inexpensive, and can help you track your steps each day. You’ll be amazed how many steps you take every day, just doing normal activities! A typical goal is 10,000 steps per day.
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Cardio, not counting calories
Getting active means feeling better. Think about a healthy weight for you. Are you currently there? When you get moving, dropping pounds and building your endurance and cardiovascular health can be great benefits. Burning calories is more fun than counting calories, too! You may be surprised to know how many calories you will burn various activities. For a 160-pound person, here are some examples of how many calories you could burn in 30 minutes:
- Bowling: 109
- Tennis: 254
- Running up stairs: 545
- Stretching: 90
- Basketball game: 291
- Fast dancing: 164
- Rollerblading: 454
Not quite ready for starting a new sport? Burning those extra (non-sports) calories can be easier that you think! For a 160-pound person, just 30 minutes of enthusiastic housecleaning burns about 130 calories. Walking the dog for 30 minutes, about 150. Even 30 minutes of ironing uses approximately 80 calories!
Another good idea: Take a walk around the mall. You’re there anyway…just pick up the pace when you walk…no strolling or browsing! Window shopping or trying on items does not count.
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Start with a healthy inside for a healthier outside
Here’s an easy way to get the eight glasses of fluids you need every day: Drinking water is often the best way to replace lost fluids, but other liquids including milk, tea (decaf), soup, fruit juice and sports drinks also are effective.
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Is it crunch time?
Craving something crunchy? Instead of grabbing a bag of chips at the vending machine, try some single serve carrots with low-fat dip or a small handful of almonds or other nuts. Not only will you get extra fiber, you’ll also feel full longer.
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Add some color to your world
A fun vegetable fact: Often, the brighter the color, the healthier a vegetable is for you. Think sweet potato vs. white Russet potato, or deep green leafy vegetables like spinach or kale vs. iceberg lettuce.
Try out these fun tips, and you’ll be well on your way to getting active and staying active!
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Resources
Healthy Eating
www.mypyramid.gov
www.mamashealth.com/nutrition/eatlight1.asp
Exercise
heartdisease.about.com/cs/exercise/a/enoughexercise.htm
www.hsph.harvard.edu/nutritionsource/Exercise.htm
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