Does the thought of exercise, of sweating, of getting off of the couch and out of your pajamas fill you with dread? For most of us, we would rather make excuses than take small steps to get up and get moving. But who wouldn’t want to be healthier? Wouldn’t it be great to move with less pain, to be able to walk up the stairs without being winded, to be able to play more?
If you have been watching TV, scrolling through the internet, or reading a magazine in the checkout line, you already know that moving more is good for you. This is not a new concept. Don’t groan if you aren’t ready to compete on American Ninja Warrior or even walk to the end of the block! There is hope for you! Just get up and move!”
First, focus on the ways you are already moving! Cleaning the house? Walking the dog? Playing the Wii? Dancing? Walking around the grocery? Swimming? Going to the basement to do laundry? Stretching? Shooting hoops? Standing up and then sitting down? Vacuuming? Catching a ball? Bicycling? Give yourself credit – these movements all qualify for physical activity!
Next, whether you have 5 minutes or 45 minutes of movement in your day, find a way to add ten more minutes of movement.Consider purchasing an activity tracker and work to increase your daily step count. Go slowly and work to increase your steps each day. Did you know that 2,000 steps per day is the equivalent of 1 mile?
Finally, set a short term (one month) and long term (6 month) goal and write it down and share it with others. By setting goals and recording/sharing them, you have accountability to follow through.
Written by: Jami Dellifield, Extension Educator, Family and Consumer Sciences, Ohio State University, Hardin County, firstname.lastname@example.org
Reviewed by: Jenny Even, Extension Educator, Family and Consumer Sciences/EFNEP, Hamilton County, email@example.com