Get Moving!

Created by: Kristen Carli, Dietetic Intern

Get Your Heart Pumping

Aim for 150 – 190 minutes per week of moderate exercise such as brisk walking, biking, swimming, or skating. Incorporate strength training exercises twice per week such as pushups, situps, lifting weights or working with resistance bands.

Start with 10 Minutes

Build up to your weekly exercise goal by starting with physical activity in 10 minute increments. For example, try to walk the dog for 10 minutes or get up and take a 10 minute walk during your lunch break. Add up each of these 10 minute portions of activity. 

Be Active Your Way

Whether you like to swim, take a yoga class, lift weights, or garden, try a form of exercise that speaks to you. Other examples are walking, biking, dancing, martial arts, or playing sports. Physical activity should not feel like a chore. Choose activities that you enjoy and that fit your lifestyle. 

Stay Active at Work

Fit more activity into your workday. Use a standing desk, jog to the bus stop or park in the farthest parking spot to encourage more steps. Take the stairs instead of the elevator and get up to stretch each hour.

Get Social & Buddy System & find support

Activities with friends are more enjoyable! Join a walking group, sign up for a weekly community exercise class, or join a sports league. 

Enjoy the Great Outdoors

Be outside! Try hiking, canoeing, boating, walking, or playing sports in a park.

Watch TV

When it is too hot to be outside, bring some entertainment to the gym. Watch a movie while you jog on the treadmill or use the stationary bike. 

Start Small & Increase

Start small by moving 10 minutes per day and increase your time and effort as you progress. Turn your brisk walk into a jog, bike and swim a bit faster, etc. The more time you spend being active, the more health benefits you will receive.

Set Goals

Plan your exercise for the week ahead of time. Keep records of what activities you accomplish to see if you meet your goals. 

Material adapted from

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