{"categories":"Lifestyle,Fitness,Person Group Concept,Person Group Concept,Theme of Focus,Holiday Concept","keywords":"Fitness,Fitness basics,Fitness basics,Age Concept,Adult,45 to 64 middle,Age Concept,Adult,19 to 44 younger,Clinical Focus Value Set,Prevention,New Year's","abstract":"\u003cp\u003eYou know fitness is important, but making time to exercise can be tough. Try these tips for fitting more physical activity into your day.\u003c/p\u003e","title":"Fitting in fitness: Finding time for physical activity","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eYou know fitness is important for your health and well-being. But, your days are a blur of work, household chores, errands, and time with family and friends. Setting aside enough time to sleep \u0026mdash; let alone exercise \u0026mdash; can be tough.\u003c/p\u003e\u003cp\u003eBut, first things first. Just how much exercise do you really need?\u003c/p\u003e\u003cp\u003eFor most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:\u003c/p\u003e\u003cul\u003e\u003cli\u003e\u003cstrong\u003eAerobic activity.\u003c/strong\u003e Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eStrength training.\u003c/strong\u003e Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYou can meet the aerobic activity guidelines by doing moderate aerobic activities such as walking briskly for about 30 minutes, five days a week. Or try vigorous aerobic activities, such as jogging or running, for 75 minutes a week, or about 15 minutes, five days a week.\u003c/p\u003e\u003cp\u003eSo how can you find time for fitness? The key is to be flexible and make fitness a way of life. And remember all physical activity \u0026mdash; not just formal exercise programs \u0026mdash; adds up to a healthier you.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eMake a commitment\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIt's important to plan ahead so other \"to-do\" items don't push fitness off your radar. To keep exercise a priority:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003ePut it on the calendar.\u003c/strong\u003e Schedule physical activity as you would any other appointment during the day. Don't change your exercise plans for every interruption that comes along.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBecome part of a team.\u003c/strong\u003e Sign up for a softball, soccer or volleyball team through your local parks and recreation department. Making a commitment to a team is a great motivator.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eJoin a fitness club.\u003c/strong\u003e Sign up for a group exercise class at a nearby fitness club. The cost may be an added incentive to stick with it.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eWear an activity tracker or pedometer.\u003c/strong\u003e Seeing how far you've come may motivate you to do even more.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eEnlist family, friends, co-workers and even the family pet\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eActivity can be more fun when you have company:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eInvolve the whole family.\u003c/strong\u003e Take group walks before or after dinner. Play catch. Ride your bikes.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eStart a lunchtime walking group.\u003c/strong\u003e The regular routine and the support of your co-workers may help you stick with the program.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet your dog into the act.\u003c/strong\u003e Take daily walks with Fido or Fluffy. If you don't have a dog, borrow one. An enthusiastic dog may give you the motivation you need to lace up your walking shoes.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eRecruit a walking buddy.\u003c/strong\u003e That way, even on days when you're a bit lacking in motivation, knowing that your friend will soon be at your doorstep ready for a walk can help keep you moving.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePlan active outings.\u003c/strong\u003e Make a date with a friend to hike in a local park, or take a family trip to the zoo. Go dancing with friends.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet social.\u003c/strong\u003e Try a dance club, hiking group or golf league. Encouragement from others can help you stay with a new activity.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eChange the time or intensity\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSometimes, you may not be able to get in a full workout. You can still work toward your fitness goals even when life interrupts your best-laid plans, though. Consider:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eBreaking it up.\u003c/strong\u003e It's great if you can get 30 minutes of continuous activity a day, but you can exercise in shorter bursts, too. Even short walks or breaks for activity count toward your daily exercise goal.\u003c/li\u003e    \u003cli\u003e\u003cp\u003e\u003cstrong\u003eKicking it into high gear.\u003c/strong\u003e If your activity sessions are vigorous, you only need to exercise half the time to meet the minimum weekly recommendations.\u003c/p\u003e    \u003cp\u003eAnother option is high-intensity interval training, which involves short bursts of high-intensity activity separated by short periods of lower intensity activity. For example, you can exercise for 30 seconds at your maximum effort and follow it by one to two minutes of low-level recovery activity. Then repeat the cycle for about four to six times.\u003c/p\u003e    \u003cp\u003eHigh-intensity interval training generally takes between 10 to 20 minutes a session. This type of quickly alternating activity produces many of the same benefits of continuous moderate-intensity exercise in less time.\u003c/p\u003e\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFitting in fitness at home and on the go\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTime spent at home doesn't have to be \"couch potato\" time. To make fitness a priority at home:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eWake up early.\u003c/strong\u003e Get up a bit earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighborhood.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake chores count.\u003c/strong\u003e Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet outside.\u003c/strong\u003e Outdoor work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking and hoeing strengthen your arms and back, and digging works your arms and legs.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBe active while watching TV.\u003c/strong\u003e Use hand weights, ride a stationary bike or do a stretching routine during your favorite shows. Get off the couch to change the channel or adjust the volume.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet more out of errands.\u003c/strong\u003e When you go to the mall or grocery store, park toward the back of the lot and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping. Keep a pair of walking shoes in your car so that you're ready when you find a few minutes for exercise.\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eWork out at work\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTo fit in more physical activity while you're on the job:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eMake the most of your commute.\u003c/strong\u003e Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake the stairs whenever you can.\u003c/strong\u003e If you have a meeting on another floor, get off the elevator a few floors early and use the stairs. Better yet, skip the elevator entirely.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake fitness breaks.\u003c/strong\u003e Rather than hanging out in the lounge with coffee or a snack, take a short walk.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSkip the email.\u003c/strong\u003e Walk to a co-worker instead of leaving a voicemail or sending an email.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake it on the road.\u003c/strong\u003e If you travel for work, plan ahead. Bring your jump-rope or choose a hotel that has fitness facilities. If you're stuck in an airport waiting for a plane, grab your bags and take a walk.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThere's no single best way to fit physical activity into your day. Do what works for you, but make daily physical activity a habit you keep.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20044531","object_id":"a4bc9b64-7405-4723-90bf-37ca6e0feb5e","updated_at":"2019-09-27","meta_keywords":"","benefit_summary":"\u003cp\u003eFinding time for fitness can be tough. The key is making it convenient. Consider these practical suggestions.\u003c/p\u003e","sections":{"":"\u003cp\u003eYou know fitness is important for your health and well-being. But, your days are a blur of work, household chores, errands, and time with family and friends. Setting aside enough time to sleep \u0026mdash; let alone exercise \u0026mdash; can be tough.\u003c/p\u003e\u003cp\u003eBut, first things first. Just how much exercise do you really need?\u003c/p\u003e\u003cp\u003eFor most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:\u003c/p\u003e\u003cul\u003e\u003cli\u003e\u003cstrong\u003eAerobic activity.\u003c/strong\u003e Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eStrength training.\u003c/strong\u003e Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYou can meet the aerobic activity guidelines by doing moderate aerobic activities such as walking briskly for about 30 minutes, five days a week. Or try vigorous aerobic activities, such as jogging or running, for 75 minutes a week, or about 15 minutes, five days a week.\u003c/p\u003e\u003cp\u003eSo how can you find time for fitness? The key is to be flexible and make fitness a way of life. And remember all physical activity \u0026mdash; not just formal exercise programs \u0026mdash; adds up to a healthier you.\u003c/p\u003e","Make a commitment":"\u003cp\u003eIt's important to plan ahead so other \"to-do\" items don't push fitness off your radar. To keep exercise a priority:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003ePut it on the calendar.\u003c/strong\u003e Schedule physical activity as you would any other appointment during the day. Don't change your exercise plans for every interruption that comes along.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBecome part of a team.\u003c/strong\u003e Sign up for a softball, soccer or volleyball team through your local parks and recreation department. Making a commitment to a team is a great motivator.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eJoin a fitness club.\u003c/strong\u003e Sign up for a group exercise class at a nearby fitness club. The cost may be an added incentive to stick with it.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eWear an activity tracker or pedometer.\u003c/strong\u003e Seeing how far you've come may motivate you to do even more.\u003c/li\u003e\u003c/ul\u003e","Enlist family, friends, co-workers and even the family pet":"\u003cp\u003eActivity can be more fun when you have company:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eInvolve the whole family.\u003c/strong\u003e Take group walks before or after dinner. Play catch. Ride your bikes.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eStart a lunchtime walking group.\u003c/strong\u003e The regular routine and the support of your co-workers may help you stick with the program.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet your dog into the act.\u003c/strong\u003e Take daily walks with Fido or Fluffy. If you don't have a dog, borrow one. An enthusiastic dog may give you the motivation you need to lace up your walking shoes.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eRecruit a walking buddy.\u003c/strong\u003e That way, even on days when you're a bit lacking in motivation, knowing that your friend will soon be at your doorstep ready for a walk can help keep you moving.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePlan active outings.\u003c/strong\u003e Make a date with a friend to hike in a local park, or take a family trip to the zoo. Go dancing with friends.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet social.\u003c/strong\u003e Try a dance club, hiking group or golf league. Encouragement from others can help you stay with a new activity.\u003c/li\u003e\u003c/ul\u003e","Change the time or intensity":"\u003cp\u003eSometimes, you may not be able to get in a full workout. You can still work toward your fitness goals even when life interrupts your best-laid plans, though. Consider:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eBreaking it up.\u003c/strong\u003e It's great if you can get 30 minutes of continuous activity a day, but you can exercise in shorter bursts, too. Even short walks or breaks for activity count toward your daily exercise goal.\u003c/li\u003e    \u003cli\u003e\u003cp\u003e\u003cstrong\u003eKicking it into high gear.\u003c/strong\u003e If your activity sessions are vigorous, you only need to exercise half the time to meet the minimum weekly recommendations.\u003c/p\u003e    \u003cp\u003eAnother option is high-intensity interval training, which involves short bursts of high-intensity activity separated by short periods of lower intensity activity. For example, you can exercise for 30 seconds at your maximum effort and follow it by one to two minutes of low-level recovery activity. Then repeat the cycle for about four to six times.\u003c/p\u003e    \u003cp\u003eHigh-intensity interval training generally takes between 10 to 20 minutes a session. This type of quickly alternating activity produces many of the same benefits of continuous moderate-intensity exercise in less time.\u003c/p\u003e\u003c/li\u003e\u003c/ul\u003e","Fitting in fitness at home and on the go":"\u003cp\u003eTime spent at home doesn't have to be \"couch potato\" time. To make fitness a priority at home:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eWake up early.\u003c/strong\u003e Get up a bit earlier than you normally do and use the extra time to walk on your treadmill or take a brisk walk around the neighborhood.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eMake chores count.\u003c/strong\u003e Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet outside.\u003c/strong\u003e Outdoor work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking and hoeing strengthen your arms and back, and digging works your arms and legs.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eBe active while watching TV.\u003c/strong\u003e Use hand weights, ride a stationary bike or do a stretching routine during your favorite shows. Get off the couch to change the channel or adjust the volume.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eGet more out of errands.\u003c/strong\u003e When you go to the mall or grocery store, park toward the back of the lot and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping. Keep a pair of walking shoes in your car so that you're ready when you find a few minutes for exercise.\u003c/li\u003e\u003c/ul\u003e","Work out at work":"\u003cp\u003eTo fit in more physical activity while you're on the job:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eMake the most of your commute.\u003c/strong\u003e Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake the stairs whenever you can.\u003c/strong\u003e If you have a meeting on another floor, get off the elevator a few floors early and use the stairs. Better yet, skip the elevator entirely.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake fitness breaks.\u003c/strong\u003e Rather than hanging out in the lounge with coffee or a snack, take a short walk.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSkip the email.\u003c/strong\u003e Walk to a co-worker instead of leaving a voicemail or sending an email.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eTake it on the road.\u003c/strong\u003e If you travel for work, plan ahead. Bring your jump-rope or choose a hotel that has fitness facilities. If you're stuck in an airport waiting for a plane, grab your bags and take a walk.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThere's no single best way to fit physical activity into your day. Do what works for you, but make daily physical activity a habit you keep.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}