Here are a few suggestions
on how to include more physical activity into your (and your family's)
Take a walk: Walking is one
of the simplest activities to get the ball rolling for physical
activities. All you need is a comfortable pair of shoes and a pleasant
walking trail. Take a walk after lunch and dinner, or get off one
bus stop early on your way to work.
Make a play for it: You might
have flown a kite or thrown a Frisbee as a kid -- why not now? Once
in the park, you might see other activities that encourage you and
your family to have fun exercising.
Start a family health club:
Gather your family together one evening or weekend and make up a
list of activities that everyone can enjoy. Put your list on the
fridge with a calendar, and plan for evenings when you can try a
new activity. For example, your list might include softball, cycling,
tennis, tag, or basketball. A list of fun activities will be more
beneficial to your family than a list of favourite TV shows.
Support the sports: Most sports
activities increase your physical fitness, contribute to heart and
bone health, and help you maintain a healthy body weight. And you
don't need to be a professional athlete with an agent and a contract
to benefit from team-related or individual sports. Participating
in individual or team recreational sports, such as baseball, tennis,
soccer, cycling, swimming, or running is an excellent way to increase
your level of physical activity and fitness. Team sports are also
a great way to meet others who are motivated to stay fit. Visit
your closest community recreational centre or sports club for more
information on organized individual or team sports.
Just the basics: Scientific
evidence suggests that even low-intensity, general lifestyle activities
have health benefits, including:
- gardening and yard work
- leisure activities such as golf, tennis,
- housework, dancing, and walking up the
Here are some tips for exercise success:
- If you've been sedentary for a long time,
are overweight, have a high risk of coronary heart disease or
some other chronic health problem, see your doctor for a medical
evaluation before beginning a physical activity program.
- Choose activities that are fun, not exhausting.
- Add variety. Develop a repertoire of several
activities that you can enjoy. That way, exercise will never seem
boring or routine.
- Wear comfortable, properly fitted footwear
and comfortable, loose-fitting clothing appropriate for the weather
and the activity.
- Find a convenient time and place to do
activities. Try to make it a habit, but be flexible. If you miss
an exercise opportunity, work activity into your day another way.
- Use music to keep you entertained.
- Surround yourself with supportive people.
Decide what kind of support you need. Do you want them to remind
you to exercise? Ask about your progress? Participate with you
regularly or occasionally? Allow you time to exercise by yourself?
Go with you to a special event, such as a 10K walk/run? Be understanding
when you get up early to exercise? Spend time with the children
while you exercise? Try not to ask you to change your exercise
routine? Share your activity time with others. Make a date with
a family member, friend or co-worker. Be an active role model
for your children.
- Don't overdo it. Do low- to moderate-level
activities, especially at first. You can slowly increase the duration
and intensity of your activities as you become more fit. Over
time, work up to exercising three or four times per week for 30-60
- Keep a record of your activities. Reward
yourself at special milestones. Nothing motivates like success!
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tools for fun ways to calculate your health
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Reference Source 39