1. STRETCH EVERY A.M.
Do wake-up stretches every morning for a few minutes. This energizes your muscles and limbers your joints.
2. STEP IT UP.
Take the stairs instead of the elevator or escalator. If you live or work in a high-rise building, perhaps you could opt for getting off the elevator a few floors prior to your floor and walking the stairs the rest of the way.
3. WALK WITH A BUDDY.
Take a 20- to 30-minute walk with a co-worker during your lunch hour. Having a buddy will help motivate you daily. Eat just a light lunch afterwards.
4. DO P.M. STRETCHING & BREATHING EXERCISE.
Take a stretch break in the afternoon to ward off fatigue and soreness from sitting too long. Practice deep-cleansing breathing exercises for about 5 minutes each afternoon.
5. PARK & WALK.
Rather than taking the first space in the parking lot, park farther away from the building, grocery store, etc. and walk the distance. (NOTE: Make sure your parking lot is safe!)
6. EXERCISE YOUR CHORES AWAY.
Do yard walk, rake the leaves, mop, dust, vacuum, walk the dog, etc. while enjoying the physical activity. Pop on some tunes if it helps brighten your mood to accompany these tasks.
7. HAVE THE FAMILY JOIN IN.
Add no-cost, fun exercise activities to Sunday family outings. Rotate the selection and planning of the activities with each family member. Some examples include walking the beach, going for a bike ride, hiking up a mountain.
8. GO AEROBIC.
Experiment with mini-aerobic workouts for 20-30 minutes at least 3 times per week. Some examples include following an exercise video, stairclimbing, cross-country skiing, walking, jogging, bike riding, dancing and rowing. These activities strengthen your cardiovascular system and burn fat.
9. STRENGTH TRAINING.
Strength training is important for your muscles and bones. Do 10 to 15 minutes 2 to 3 times per week. Follow a muscle conditioning video or join a gym.
10. SNACK SMARTLY.
Don’t wait till you’re starving to eat. For a snack, try fresh fruit, yogurt, raw vegetables, juice, or herb tea. Drink plenty of water throughout the day.