Celebrate the warmer season by finding new and creative ways to get active outdoors.

Tips For Adding Physical Activity at Home, Work, and Play

Adding activity into your day is possible. Choose activities that you enjoy. Adults should aim for at least 2 1/2 hours or 150 minutes of physical activity each week. Every little bit adds up, and doing something is better than doing nothing. Most important- have fun while being active!

• Take 10 – Do at least 10 minutes of activity at a time to reach your weekly goal. Walk the dog for 10 minutes before and after work and add a 10-minute walk at lunchtime.
• Mix it up- Start the week with a bike ride, take a yoga class during a weekday lunch, lift weights in the evening, and end the week by working in the garden.
• Be ready anytime- Keep comfortable clothes and walking shoes or running shoes in the car and at the office.
• Find ways to move- Take a brisk walk around the parking lot, park your car further away from the store to get more steps in, or take the stairs instead of the elevator. If you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.
• Work out during TV time- Watch a movie while you walk or job on a treadmill or download a video on your phone and watch while you ride a stationary bike. Do planks, push-ups or crunches during the commercials.
• Be and active parent- Instead of standing on the sidelines, walk up and down the soccer, football, or softball field while the kids play their game or practice or walk as a family together in the evenings and on the weekends.
• Find Support- Join a walk with a friend, practice martial arts, or sign up for an exercise class in your community. Recruit family or friends for support.
• Enjoy the great outdoors- Swimming weather is right around the corner. Plant a spring garden or work in your yard. Visit a county or national park and spend time hiking, kayaking, or boating.
• Look for wellness at work- Make time for walk breaks during the day or lift weights while talking on the phone. You can also take the lead by starting a wellness or exercise group in your office.
• The chores count, too- Clean the house, wash the car, or mow the lawn with a push mower. Know that these activities count toward your goal of at least 150 minutes each week.

For more information on health and nutrition programs, contact the Taylor County Extension Office at 850-838-3508 or lwiggins@ufl.edu.

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