All you need to do is just move it move it! Move MORE.
What: Increase your walking or exercise to 60 minutes or more every day. This doesn’t have to be 60 minutes in addition to the 30 minutes or more in the earlier habit. Start slow, and just MOVE it! It’s 60 minutes or more total. Of course, the more the better, within reason.
Why: Increasing your physical activity to at least 60 minutes each day burns more calories and increases the health benefits you receive.
- In this order, increase the frequency, duration and intensity of your walking or exercise. There are several ways to vary walking intensity, for example, by lengthening your stride, swinging your arms more, increasing your speed or walking up hills.
- If you’ve been inactive for a while, be cautions with a 60 minutes workout. Be sure to warm up and start slowly. Initially, it’s enough that you’re doing something daily. Your health and safety are the highest priority.
- Keep the intensity low enough that you can quickly build up to 30 minutes throughout the day or at a time. Once you’re comfortable with a longer duration, increase the intensity. Eventually try to increase to 60 minutes or more a day, and then once again increase the intensity of your activity.
- Take into account medical or physical limitations in determining what’s appropriate for you to do, but don’t let lack of time or resistance to change be an excuse for not walking or exercising.
- Put walking or exercise on your schedule, much as you would any important appointment, and don’t cancel it for something else. You’re more likely to do it if you schedule it. It’s one of the most important things you can do in your day.
- With your phone, Fitbit, AppleWatch or any devices that can record how many steps you take each day for three consecutive days. Add the daily totals and divide by three to calculate your average number of steps each day. Set a goal to increase this average by either 2,000 or 3,000 steps a day until you reach a total of 10,000 steps daily.
- To prevent boredom, consider doing a variety of activities rather than just one. For example, rotate between walking, bicycling and swimming, with a dance or aerobics class thrown in as well. Or change your routine, such as switching between early morning and late afternoon exercise times. Work out with a friend or a group. Find your own workout buddy!
Look for execuses to exercise rather than excuses not to exercise. Get past the first five or 10 minutes and the rest is easy, and the more frequently you exercise, the more you’ll want to exercise.