30 Ways to Reach 30 Minutes of Exercise
Phone calls. Groceries. Family time. They can all count toward your goal of managing your diabetes. Researchers have good news to share: Exercise has some amazing health benefits. But even more amazing is that you don't need to be a hard-core athlete to enjoy those benefits. Although experts recommend at least 30 minutes of exercise a day, three 10-minute sessions work just as well as one 30-minute bout. And forget about "exercise"—just focus on 30 minutes of movement a day. It all adds up! Here are some ideas for getting active with ease.
- STROLL WITH A FRIEND.
- WALK WITH A DOG.
- TAKE A VIRTUAL HIKE.
- TRY A RELAY.
- MAKE A SPLASH.
- MOVE TO A MOVIE.
- BOOK IT.
- MAKE DANCING DATES.
- GET DOWN AT HOME.
- MOVE AT THE MALL.
- GET FIT GARDENING.
- BOWL IT UP.
- VISIT THE ZOO.
- PARK IT.
- ENJOY THE RIDE.
- TRY TAI CHI OR QIGONG.
- STEP IT UP.
- USE KITCHEN TIME.
- BE READY ON THE ROAD.
- SIT AND SQUEEZE.
- ADD A WALK.
- STAND BEFORE YOU SIT.
- REAP A REWARD.
- WATCH IT.
- MARCH IT.
- SKIP THE CART.
- WALK AND TALK.
- TAKE TV BREAKS.
- JUST PLAY.
- DITCH THE DRIVE-THROUGH.
The minutes will pass quickly as you talk. Plus, you'll be less likely to skip your workout when you know someone is depending on you.
He'll prod you to get out the front door, even on the most dismal days.
With Web-walking USA, you can travel a virtual scenic trail. Log your walking time to help keep you motivated. Find this program and more at walking.about.com.
Carry grocery bags into the house one at a time.
Pool-based classes, such as water aerobics and lap swimming, are easy on your joints.
Pop in a DVD, get on the treadmill, and walk while the plot unfolds.
Listen to books on tape as you walk.
Go to a dance club or take dance lessons.
Put on tunes and dance—even while you're doing other activities.
Safety and climate control can make it a great walking location.
As you dig, water, and pull weeds, you'll use muscles all over your body.
Bowling can burn up to 225 calories an hour.
By the time you see all the animals, you'll have walked more than 30 minutes. Museums work too.
Find and explore a new local park every month. Then walk its paths.
Elektra, Fuji, and others have designed comfort bikes that allow you to sit upright and easily put a foot down when necessary.
Check your local hospital or Y for these martial-arts classes. They're gentle on the joints, and they help improve balance.
For a few bucks, pedometers can serve as priceless motivation boosters. Wear one to record your average number of daily steps. Then increase your steps each day, tracking your progress on a calendar.
Stand an arm's length from the counter, and push your arms against it. Push in and out to work your arms and shoulders.
Keep sneakers, a Frisbee, tennis rackets, or other fitness gear in your trunk. Then whenever you have extra time and you're near a park, get active.
Whenever you find yourself sitting—in a meeting at work or in a traffic jam—squeeze the muscles in your butt, arms, shoulders, tummy, back, and legs. Hold for 5 counts, then release.
Going to the mountains? A relative's house for a visit? Out to dinner? Wherever you go, build a short walk into your activities.
When you're about to sit down in a chair, do a squat. Begin to sit down, and as soon as your tush nears the seat of the chair, stand back up.
Walk to the bookstore for a new read.
Set an alarm to go off every so often to remind you to stand up, stretch, and walk for about 10 minutes.
March in place while folding clothes to burn a few extra calories.
At the grocery store, carry a basket in each hand. If you use a cart, pick up the pace when near temptations.
While talking on a cordless phone, walk around the house or up and down your driveway.
Walk in place or do squats during commercials.
Take your kids or grandkids to the playground, and join them on the equipment.
Walk inside the bank and dry cleaner.
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