Ten Tips to Get You Going At Home, Work and Play

By Jane Farrell

Experts recommend that you get at least 2.5 hours of exercise per week. Although that might seem overwhelming, you can reach that goal by breaking it down into smaller steps. Here, from the ChooseMyPlate program of the U.S. Department of Agriculture, are strategies to get you going.

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 swim at the pool, take a yoga class during a weekday lunch, lift weights in the evening, and end the week by working in the garden.

Be Ready Now

Keep comfortable clothes and walking or running shoes in the car and at the office.

Find Ways to Move

Take a brisk walk around the parking lot, jog to the bus stop, or ride your bike to the subway station. If you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.

Work Out During Entertainment Time

Watch a movie while you jog on a treadmill or download a video on your phone and watch while you ride a stationary bike.

Be an Active Parent (or Grandparent)

Instead of standing on the sidelines, walk up and down the soccer, football, or softball field while the kids play their game.

Find Support

Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class in your community. Recruit family or friends for support. Tumble in the leaves, build a snowman with yourkids, or ski cross-country. Visit a county or national park and spend time hiking, canoeing, or boating.

Enjoy the Great Outdoors

Tumble in the leaves, build a snowman with your kids, or ski cross-country. Visit a county or national park and spend time hiking, canoeing, or boating.

Look for Wellness at Work

Find a softball, basketball, or volleyball team at your job. 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 2.5 hours each week.

For more tips on health and nutrition, visit www.choosemyplate.gov.