4 Tips for Being Active at Work
Exercising 30 minutes a day is a great way to stay
healthy. But when you are at work most of the day, it can
be difficult to find the time. We’ve come up with
four ways to help you stay active at work.
1. Make the most of your snack time. When you make
a choice, remember to pick something healthy. If the
place you buy your snack is on a different floor, take
the stairs.
2. Run, walk, or bike to work. If you live too far away and
have to drive a car, park at the end of the parking lot
and give yourself a chance to get some extra steps in.
3. Take a walking break. Walk instead of taking a
10-minute coffee break or take a walk at lunch.
4. Instead of sitting at your next meeting, have a walking
team meeting.
Balance Those Calories
Staying physically active can help you reach and stay
at a healthy weight. It makes sense - staying active
helps you burn up some of the calories from foods.
Most of us do not get enough activity to make up for
what we eat. Go to www.cdc.gov/physicalactivity or
www.letsmove.gov to get tips on how you can stay
active and to find out more about the types and amount
of activity you need to get the most health benefits. And
remember, some physical activity is better than none!
Family Meals and Family Fitness
Make eating together a priority. Mealtime can be an
opportunity to plan family activities and discuss family
needs. Family exercise can be fun, improve the health
of your loved ones, and at the same time develop
stronger connections among all of you. The goal for
adults is to get 150 minutes of aerobic physical activity
per week and muscle strengthening exercises at least
twice a week. Youth need 60 minutes aerobic physical
activity per day and bone strengthening activities at least
3 times per week.
Calories In
(Less healthy
snack)
A Matter of Balance
Calories Out (to
burn off less
healthy snack)
Calories In
(Healthier GREEN
or YELLOW
snack)
Calories Out
(to burn off
GREEN or
YELLOW snack)
1.74 oz. M&M
Peanuts (RED) 250 Calories
155 pound person
walking a dog a
moderate pace for
60 minutes
Healthy Choice
Fudge Bar, frozen
(YELLOW) - 80
Calories
155 pound person
walking a dog a
moderate pace for
19 minutes
1.75 oz. Doritos
Big Grab (RED) 260 Calories
190 pound person
ballroom dancing
at a slow pace for
60 minutes
4 oz. Mandarin
Orange Cups
(GREEN) - 70
Calories
190 pound person
ballroom dancing
at a slow pace for
16 minutes
2 oz. Famous
Amos Chocolate
Chip Cookies (RED)
- 280 Calories
130 pound person
surfing for 60
minutes
2.2 oz. Fuji Red
Apple Chips,
Dried (GREEN) 90
Calories
130 pound person
surfing for 19
minutes
2.125 oz. Cheetos
Crunchy (RED) 320 Calories
190 pound person
playing golf for 60
minutes
1.0 oz. Baked
Cheetos (YELLOW)
- 130 Calories
190 pound person
playing golf for 25
minutes
4 oz. Big Texas
Cinnamon Roll
(RED) 460 Calories
130 pound person
jogging at a 12
minute mile for 60
minutes (5 miles
jogging)
Special K Brown
Sugar Cinnamon
Pastry Crisp
(YELLOW) - 100
Calories
130 pound person
jogging at a 12
minute mile for 13
minutes (1 mile
jogging)
Newsletter adapted from materials developed by Iowa Department of Public Health, NEMS-V Project, www.nems-v.com