May 2011
WELLNESS WATCH
How to exercise every day
Hey, got a minute? Probably not. If you’re like most people, you’re
busy with work, family, and other daily demands. Who has the time
or energy to exercise?
You do, if you want to maintain good health and lower your risk for
medical problems. The U.S. Department of Health & Human Services
recommends at least two hours and 30 minutes of moderate aerobic
activity a week — or about 30 minutes a day.
“Your exercise routine
can include things
you do every day, like
walking, playing with
your children, or
doing housework.”
There’s good news though. The 30 minutes doesn’t have to be all
at once. It’s fine to do spurts of 10 minutes or more of exercise
throughout your day.
Here are some ideas for fitting short bursts of activity into your day:
At home:
• Walking adds up. Take a few 10-minute walks. Walk the dog.
Walk to the store. Walk around the block.
• Housework counts. Turn up the music and dance while you
vacuum. Give the kitchen floor a good scrubbing. Wash the car,
clean the garage, or wash windows.
• Recess rocks. Take a 10-minute play break with your children.
Dance, hula hoop, or race around the yard. Throw a Frisbee or
play catch with your kids.
• Don’t forget the yard. Mow the lawn. Push the mower as fast
as you safely can. Rake leaves. Clean out the flower garden.
• Combine activities. Read the newspaper on a stationary bike.
When watching TV, use the commercial breaks to lift weights, do
sit-ups, or run in place.
At work:
•Walk, walk, walk. Use your commute to do some extra walking.
Park several blocks away, or get off the bus a few stops early. Use
your morning and afternoon breaks to take quick 15-minute walks.
• Remain active. Use the stairs instead of the elevator, at least for a
few floors. Stand up while talking on the phone.
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• Think of alternatives. Hold meetings with
colleagues during a walk inside or outside the
building. Get your coffee on another floor (use
the stairs) or use the restroom that’s the
farthest from your office.
• Become social. If you need to speak to a
coworker, walk to that person’s office or
station rather than using e-mail or the phone.
Get your teammates involved in walking
around the office during breaks.
Other ideas for staying on track:
• Sign up for a class. Classes are a great way to
start an exercise routine. Look into classes at
your community adult education center or local
fitness center. Or, if classes aren’t your thing,
try a new exercise DVD.
• Plan vacations and trips with physical activity
in mind. Choose destinations that have places
you can explore on foot. You may be surprised
by how well you can get to know a new place
when you take the time to walk around.
• Ask a friend to be your “exercise buddy.”
Research shows that people who exercise with
a friend tend to be active more regularly. So
meet a friend for a regular walk, run, or bike
ride, or sign up for a fitness class together.
• Do a variety of activities so you don’t get
bored. Trying new activities on a regular basis
will keep you interested and make it less likely
that you’ll quit.
• Set exercise goals and reward yourself
when you reach them. For example, if you
exercise three times a week for a month, treat
yourself to a movie or a meal out.
Making exercise a regular part of your life takes
time. It may take you several weeks or months to
get in the habit of exercising and to get in shape.
Remember to talk to your doctor about starting
an exercise program, especially if you don’t
regularly exercise now, or if you have any medical
conditions such as a family history of heart attacks
or high blood pressure.
Healthy weight tip. Visit the Weight Management
Condition Center on MyHumana, your secure
website on Humana.com, to find ways to
maintain a healthy weight, to get your weight in
check, and to examine weight-related concerns
and issues.
Bottom line:
Everyone needs exercise, but do you need 30, 60, or 90 minutes a day? It all depends on what you’re
trying to achieve. And if exercise doesn’t fit into your schedule, just try doing it 10 minutes at a time.
How to Exercise Every Day
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