Fitness Training Tips to help You Get Moving Right Away

Fit it into a busy schedule

• If you can't set aside one block of time, do short activities throughout the day, such as three 10-minute walks.

• Create opportunities for activity. Try parking your car farther away from where you are headed. If you ride the bus or train, get off one or two stops early and walk.

• Walk or bike to work or to the store.

• Use stairs instead of the elevator or escalator.

• Take breaks at work to stretch or take quick walks, or do something active with coworkers at lunch.

• Walk while you talk, if you're using a cell phone or cordless phone.

• Doing yard work or household chores counts as physical activity. Turn on some upbeat music to help you do chores faster and speed up your heart rate.

Make it fun

• Choose activities that you enjoy.

• Vary your activities, so you don't get bored. For instance, use different jogging, walking, or biking paths. Or bike one day, and jog the next.

• Reward yourself when you achieve your weekly goals. For instance, reward yourself by going to a movie.

• If you have children, make time to play with them outside. Set a good example!

• Plan active vacations that will keep you moving, such as taking tours and site-seeing on foot.

Make it social

• Join a hiking or running club.

• Go dancing with your partner or friends.

• Turn activities into social occasions—for example, go to a movie after you and a friend work out.

Overcome challenges

• Don't let cold weather keep you on the couch. You can find activities to do in the winter, such as indoor fitness classes or exercising to a workout video.

• If you live in a neighborhood where it is unsafe to be active outdoors, contact your local recreational center or church to see if they have indoor activity programs that you can join. You can also find ways to be active at home. For instance, you can do push-ups or lift hand weights. If you don't have hand weights, you can use canned foods or bottles filled with water or sand.