Get Clean 2015 – Tip # 11 – 30mins of Physical Activity Everyday

Mel_Amy_Ski 2014Everyone knows that regular exercise is good for the body. It can help you to control your appetite, lose weight, shed inches, and lower your risk for a variety of serious diseases. But the benefits don’t stop there. Exercise is as effective as antidepressant medication at relieving depression and boosting your mood. It can also help you to relieve stress and anxiety, improve your self-esteem, sleep better, and cope with life’s challenges in a healthy, positive way.

Do you have a plan to be active everyday? If you don’t have a movement plan everyday you’re probably not moving much at all. If you’re not already active then start small. The good news is you don’t have to do all 30mins in a row. You can spread your activity out during the day, so you don’t have to do it all at once. Break it up into smaller chunks of time during the day, but be intentional. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.

Practice taking the stairs. Park in the furthest spot away from your office or the store. Set a timer on your watch or phone to remind you to get up and move. Do some air squats, push ups or dips off the edge of your chair. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom. Thirty minutes a day, we can all do 30mins a day. If you need additional motivation check in with your accountability partner (Tip #2 Find an accountability partner). Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family, or if you don’t have your own dog, volunteer to walk a dog from a shelter. If you love feedback get an activity tracker to help you reach your daily activity goals so you know just how much you’re moving everyday.


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