Tips for Active Living

1. Do things you enjoy.
   • Take a few minutes to walk. Each step counts!
     • Do you call a friend each day? Is there a podcast or show you love listening to or watching? Get moving while you do these everyday things.
   • Stretch to clear your head and refresh yourself.
   • If you spend the day doing hard work, a fun action can give you energy.
2. Avoid injuries by warming up.
   • Know your physical limitations. Warm up depending on your ability and type of activity.
3. Put physical activity high on your “to-do” list.
   • Set a goal that motivates you to move your body and to stay active.
4. Set a timer! Play a song and get moving for just a few minutes at a time.

People who spend at least 30 minutes a day being active enough to breathe a little harder are less likely to have:

• Heart attacks.
• Cancer.
• High blood pressure.
• Diabetes.
• Brittle bones (osteoporosis).

Being Active with Physical Limits

Exercise is vital even if your movement is limited. Talk to your doctor about how to get moving safely.

Look for ways to keep active and put some extra moves into your daily routine.

• If you stand a lot for work, try stretching after to help lower stress.
• Follow this guided breath exercise

When you are doing seated actions, be a chair exerciser and stretch your body while you stretch your mind.

• Add movement while you watch TV, or during commercials. Some good options are to walk in place and stretching activities.
• Do leg and foot exercises while you’re reading or knitting. Or take a quick walk after you finish a chapter or a section of knitting

When you do household chores, think about ways to move and make your chores do double duty!

• Help friends or family by doing a chore like taking out the garbage.
• Put music on and turn cleaning into dance time!

Remember that yard work, gardening, and home repair lead to good health – mainly if you do them the old-fashioned way!

• Raking leaves for 10 minutes without stopping is a good workout.

Walk or bike to get where you need to go and walk or pedal briskly.

• If your children are in school, walk or bicycle to or from school with them. You’ll set a good model by showing your kids healthy habits.
• Set up a reminder for yourself, like putting your walking shoes by the front door.

When you do stretch exercises, take your time and enjoy the stretch.

• Stretch while standing, sitting or even lying down.