According to the American College of Sports Medicine- American Heart Association (ACSM-AHA) Guidelines, adults 18-65 should participate in 30 minutes of moderate physical activity five days per week to obtain health benefits*.

With our busy schedules and commitments, it’s important to get creative and participate in 30 minutes of physical activity every day. It will significantly improve your health, reduce stress, and give you a sense of accomplishment!

1. Park farther away from the entrance

  • Think of it as an opportunity to accumulate more steps in your day

2. Always take the stairs!

3. Take a 10 minute walk 3 times a day

  • That’s really all it takes

4. Combine physical activity with another activity

  • Walk around the block or treadmill while you say your prayers, talk on the phone, or read a book.

5. Take the scenic route back to your desk

  • Take a few laps around the building before you start work again. It can be mentally relaxing, too

6. Stretch out first thing in the morning and right before bed

  • It releases toxins that can build up in your muscles and make you feel stressed. Ask Dr. Bryan for stretches that are good for you!

7. Take the kids/ dog with you

  • If you don’t do it for you, do it for them!

8. Set a timer for every hour to get up, stretch, and walk a lap around the building

  • Some businesses require their employees to do this because physical activity can prevent hypokinetic diseases*

9. Make it a game while watching TV

  • Example: during commercial breaks do 10 jumping jacks, pushups, and squats

10. Most importantly, active play with your kids

  • Build your relationship to them and get them moving, too

*“Evidence to support the inverse relationship between physical activity and premature mortality, Cardiovascular disease, hypertension, stroke, osteoporosis, Type 2 diabetes mellitus, metabolic syndrome, obesity, colon cancer, breast cancer, depression, functional health, falls, and cognitive function continues to accumulate.” ACSM’s Guidelines for Exercise Testing and Prescription