Don’t just sit there!!!

Movement is the key to life!

Don’t just sit there … move!

Physical activity — which includes an active lifestyle and routine exercise — plus eating well, is the best way to stay healthy. An effective exercise program needs to be fun and keep you motivated. It helps to have a goal.

Your goal might be to:
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• Manage a health condition
• Reduce stress
• Improve your stamina
• Buy clothes in a smaller size

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Once you begin increasing your activity level, you’ll probably begin to notice other benefits:
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• Better control of your weight and appetite
• Improved fitness, making it easier to do everyday activities
• Improved sleep
• More confidence in yourself
• Lower risk for heart disease, diabetes,and high blood pressure

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Getting started

Before beginning any exercise program, it’s best to talk with your doctor of chiropractic, who may be able to help you develop a routine best suited to your health situation.

If you haven’t exercised or been active in a long time, start slowly to prevent injuries. Taking a brisk 10-minute walk twice a week is a good start. Try joining a dance, yoga, or karate class if they appeal to you. You could also join a baseball or bowling team, or even a mall-walking group. The social aspects of these groups can be rewarding and motivating.

Don’t forget: Simple lifestyle changes can make a big difference over time.
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• At work, try taking the stairs instead of the elevator, walking down the hall to talk with a co-worker instead of sending an e-mail, or adding a 10- to 20-minute walk during lunch.
• When running errands, park at the far end of the parking lot, or even down the street.
• At home, do chores such as vacuuming, washing the car, gardening, raking leaves, or shoveling snow.
• If you ride the bus, get off one stop be- fore your usual stop and walk the rest of the way.
• Reduce screen time. Whether it’s your TV or your computer monitor, break up screen sessions with movement. Take frequent breaks, even if it’s just to stand and stretch.

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How much exercise do you need?

Aim to exercise about 2.5 hours a week. Do moderate-intensity aerobic and muscle strengthening activities. Depending on your schedule, you could exercise for 30 minutes, 5 days a week or 45 to 60 minutes, 3 days a week.

You don’t have to do your total daily exercise all at once. If your goal is to exercise for 30 minutes, you can break that up into shorter time periods that add up to 30 minutes. As you become more fit, you can challenge yourself by increasing the intensity of your exercise by going from light to moderate activity. You can also increase the amount of time you exercise.

[Some suggestions based on the US Department of Health and Human Services. Physical Activity Guidelines for Americans: Recommendation statement.]

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