Fitting in Fitness:
Every 15 Minutes Counts
Physical activity can impact your weight loss and give you the
shape you want! In addition to eating fewer calories, increase
your physical activity; you could burn even more calories, which
results in more weight lost during any given period of time.
Walking for 30 minutes burns approximately 150 calories. Over
time, the calories burned while walking, along with the calories
saved by eating less, will add up and offer you more weight-loss
success, as well as improved cardiovascular fitness and a toned
body.
National health organizations recommend a daily dose of physical
activity of between 30-60 minutes. You may feel that’s
virtually impossible because at the end of the day you have no
more time or energy. Let’s be frank: you want to get
in better shape and you know you’ll feel better as you’re
getting there. So let’s start at the beginning…with
walking!!
Walk everywhere you can – 20 minutes of walking = 100
calories burned.
- Walk to lunch
- Walk during lunch break
- Walk to church
- Walk to the store
- Walk the dog
- Walk your neighbor’s dog
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- Walk up steps whenever possible
- Walk from parking spaces far from store entrances
- Walk bike paths
- Walk with your children
- Walk with a partner, friend, or
neighbor
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Do any movement that makes you smile!
- Dance to music you love!
- Rake the yard
- Shovel snow
- Mow the grass
- Hand-wash your car
- Walk up and down your staircase for 20 minutes
- Hang out the laundry
- Vacuum with a vengeance!
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- Sweep the deck, garage and the basement
- Ride a bike
- Take a water aerobics or yoga class
- Learn a new activity such as canoeing, sailing or kayaking
- Be an active gardener
- Kick a ball in your back yard and chase it
- Go ice skating or in-line skating
- Begin jogging
- Go bowling
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Physical activity is about moving more and
sitting less. Pick several of the above activities and try
to add them into your day or week whenever you can. Plan
them, so they’ll FIT in. Schedule these activities
on your calendar, blocking off the time you need, so they become
a regular part of your life.
Before beginning any diet or exercise program, it is recommended
that you consult your physician or other qualified health care
provider.
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