Time to be active

Aim for 30+ minutes of exercise per day

Looking for some ideas to help you move more, sit less, and be more active this year? “Now” is always the best time to start.

You don’t have to run a marathon or climb a mountain. But at least 30 minutes of exercise per day will:

    • Improve heart health
    • Strengthen bones and muscles
    • Support weight management
    • Lower chronic disease risk
    • Improve quality of life

If you’re not sure where to start, pick one of these activities. Five popular ways to be active in 2023 include:1

1. Use Wearable Tech.

Use a smart watch, fitness tracker or mobile app to get healthy. Track steps, heart rate, calories, workouts, and sleep time. And set goals to keep improving.

2. Lift Weights.

Hit the gym, work with a trainer, or use a home gym if you have one. Start with lighter weights. Learn basic lifts like:

    • Bench press
    • Squat
    • Shoulder press
    • Lunge
    • Rows
    • Bicep curls

New to lifting weights? Start with 10 reps per exercise, and do 2 or 3 sets per exercise. Increase the weight as you get stronger.

3. Do Body Weight Exercises.

You know…

    • Push-ups
    • Jumping Jacks
    • Curl-Ups
    • Planks
    • Squats
    • Lunges

You can do body weight exercises anytime, anywhere, even during commercials. So, about those excuses?

4. Practice Functional Fitness.

What is this? It’s any form of exercise that builds strength, balance and coordination to help you handle everyday tasks.

You know….like picking up a baby, carrying groceries, changing a car tire, or working in the yard.

5. Get Outside.

More people started doing this during the pandemic years, and it’s still popular.

    • Get outside.
    • Go for a walk, jog, hike or run.
    • Ride a bike, ski, paddle, or even skateboard.

Pick an activity you enjoy, and make it part of your daily routine. You’ll feel better and be healthier.

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