Five Tips to Move More
Do you sometimes feel the hardest part of starting anything new is just getting started? We all know how important it is to be physically active. But are you struggling with how to take that first step? There are easy ways to get moving!
According to the Centers for Disease Control and Prevention (CDC), 25,3% of U.S. adults, roughly one out of every four, are physically inactive. The CDC also states that physical activity is one of the most important things you can do for your health. It can help prevent or delay many health problems that seem to come with age, by:
- Reducing risk of disease
- Strengthening bones and muscles
- Managing weight
- Improving brain health (reducing the risks of both dementia and depression)
- Improving balance and coordination
While the recommended 150 minutes of moderate-intensity physical activity per week sounds daunting, there are ways to break the cycle of inactivity and achieve your health goals. Here are five tips to get you moving!
Any Activity Will Do
Not everyone likes running or swimming or biking. Maybe you love salsa dancing or just taking long walks. Any movement you enjoy doing counts as long as it is at least moderate in intensity. Other activities can include:
- Taking a brisk walk
- Water aerobics
- Playing tennis or pickleball
- Mowing the lawn or gardening
If you are healthy enough for more vigorous activity, you can:
- Play basketball or hockey with a local rec league.
- Find a group fitness class or online video.
- Go for a hike at a local or state park.
Start Small
Small changes can lead to big gains. Try parking farther away from the grocery store entrance, taking the stairs instead of the elevator, or working in short “bursts” of energy — like 10-minute increments — throughout the day.
Take Your Time
Change is hard and doesn’t happen overnight. Give yourself the time and space you need to get into a routine. Try tracking your daily activities. You may be surprised at just how much you actually move in a day!
Make a Plan
Once you’ve chosen activities that work for you, set goals and make an activity plan. Sometimes seeing your goals printed out and clearly defined makes it easier to stay on track. This activity planner from the Office of Disease Prevention and Health Promotion is a great example of how to get started!
Don’t Do It Alone
Walking with friends, playing doubles tennis, taking a group fitness class, playing basketball at a community center — physical activity can be so much more fun with friends.
Even if schedules don’t align, tell your family and friends what your activity plan is and then send updates by text. Accountability will help keep you motivated, plus it feels great to share accomplishments and support others in their fitness journey too.
Move More
Making physical activity part of your daily life starts with making a commitment to simply move more. Some activity is better than none! It may feel like a slow start, but don’t let that stop you. Find that external force that will change your state. Just one change will set you in motion. Small gains can lead to big gains, which can lead to better health.
