How To Add Physical Activity to Your Life
October 1, 2020Having more physical activity will help you feel and look better, make it easier to do everyday activities (like climbing stairs), and help you lose weight and keep it off. Regular physical activity has real health-related benefits too: studies have proven that it reduces blood pressure and your risk for heart disease, diabetes, and some kinds of cancer.
Getting Started With Physical Activity
Doctors recommend 150 minutes of moderate to vigorous physical activity per week. How do you start? You don't have to spend hours at the gym! In fact, you don't even have to have a huge space. You can "move your muscles" and get your heart rate up by swimming, brisk walking or even dancing.
You can start by walking for 10 minutes after dinner, gradually building up to 30 minutes most days. Over time, you'll find you can walk longer and faster.
Moderate to vigorous physical activity works your large muscles, increases your heart rate, and makes you breathe harder, which are important goals for fitness. Stretching helps to make you flexible and prevent soreness after being physically active.
Seven Steps to Start and Stick With It
- Find an activity you enjoy.
- Start slowly.
- Partner up.
- Pick a daily activity goal.
- Schedule it.
- Wear good shoes.
- Track it.
When you build physical activity into your daily life, you'll feel healthier and younger than you have in years. Go ahead! Move those muscles!
Tools & Resources
- Ready to get more active? Set goals, choose activities that work for you, and stay on track with Move Your WaySM Activity Planner.
- Track your weekly activity with this Physical Activity Diary.
The YMCA's Diabetes Prevention Program can help you develop lifelong healthy habits. Eight YMCA locations in the state of New Hampshire – and 200 other Ys around the country -- help thousands of people reduce their risk of developing type 2 diabetes. This small-group program helps people with prediabetes increase their physical activity, eat healthier, and lose weight, which can delay or even prevent the onset of type 2 diabetes. Call 603.232.8668 or visit our website for more info and to sign up for a program where you live.
