Try to do at least 30 minutes of moderate-intensity physical activity (like brisk walking) on most days of the week. It is not as hard as you may think, and you do not have to do the whole 30 minutes at one time. Try these tips to get past things that keep you from being active.
“I don’t have time for physical activity.”
You can “sneak” it into your day, a few minutes at a time. Get started by making these small changes in your daily routine:
- Get off the bus or subway one stop early and walk the rest of the way (be sure the area is safe).
- Take the stairs instead of the elevator (be sure the stairs are well lit).
- You do not have to do your entire workout in one block of time. Break it up—taking three 10-minute walks during your day may be easier than taking one 30-minute walk.
- Walk and talk with a friend at lunch.
- Put more energy into housework and yard work
- Make regular appointments for your workouts and keep them as you would a hair or nail appointment.
- Be active while doing other things. For example, lift weights or march in place while watching TV. Try walking around your home while talking on a cordless telephone.
“I’m going to ruin my hairstyle.”
If you avoid physical activity because you do not want to ruin your hairstyle, try:
- a natural hairstyle
- a style that can be wrapped or pulled back
- a short haircut
- braids, twists, or locs
Tip: Day-to-day activities can cause salt buildup in your hair. To remove salt, shampoo with a mild, pH-balanced product at least once a week.
“It’s too expensive.”
There are lots of ways to be physically active that are free or low-cost. You can:
- Find a local park or school track where you can walk or run.
- Walk around a mall.
- Work out with videos in your home—you can find workout videos at bookstores or your local library.
- Join a recreation center or fitness center at work or near your home.
- Walk your dog. If you do not have a dog, pretend that you do.
Tip: Most people do not need to see their health care provider before getting physically active. If you have chronic health problems such as heart disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to your health care provider before starting a vigorous physical activity program. You do not need to talk to your provider before you start a less strenuous activity like walking.
It can be fun! Try to:
- Do things you enjoy, like walking, dancing, swimming, or playing sports.
- Walk or take an exercise class with a friend or a group. This way, you can cheer each other on, have company, and feel safer when you are outdoors.
- Be active with your kids—ride bikes, jump doubledutch, toss a softball, play tag, or do jumping jacks. Physical activity is good for them too.
- Use your daily workouts as time-outs just for yourself.
