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Fitness - Tips to keep you fit
Want to be physically active but just don't know how to start? Here are a few pointers to keep you going!
- Set realistic goals for yourself-- Short and long-term. A good aid is to write the goals on paper!
- Design your own program based on activities you enjoy.
- Educate yourself on the recommendations for physical activity.
- Workout with a friend!
- Keep a journal or activity log to record your progress.
- Remember - you don't have to be perfect!
- Make a list of the reasons you want to be active. Keep as a reminder.
- Workout at home - no need for a gym membership.
- Make changes gradually!
- Evaluate your fitness - get a fitness assessment periodically to keep your interest.
Examples of Moderate Amounts of Activity *All of the following use approximately 150 calories!
- Washing and waxing a car for 45-60 minutes
- Washing windows or floors for 45-60 minutes
- Playing volleyball for 45 minutes
- Playing touch football for 30-45 minutes
- Gardening for 30-45 minutes
- Wheeling self in wheelchair for 30-40 minutes
- Walking 1.75 miles in 35 minutes (20 min per mile)
- Shooting baskets for 30 minutes
- Bicycling 5 miles in 30 minutes
- Dancing fast for 30 minutes
- Pushing a stroller 1.5 miles in 30 minutes
- Raking leaves for 30 minutes
- Walking 2 miles in 30 minutes (15 min per mile)
- Water aerobics for 30 minutes
- Swimming laps for 20 minutes
- Wheelchair basketball for 20 minutes
- Basketball for 15-20 minutes
- Bicycling 4 miles in 15 minutes
- Jumping rope for 15 minutes
- Running 1.5 miles in 15 minutes (10 min per mile)
- Shoveling snow for 15 minutes
- Stair-walking for 15 minutes
Page updated: 3/27/08
