Starting a Physical Activity Program

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Everyone can build physical activity into their lives regardless of ability. Getting started can be a challenge, but it is well worth the effort. There are so many exciting ways to incorporate physical activity into your life -- be creative and have fun!

When starting a physical activity program:

• Use good judgment and see your health care provider if you have concerns about your health and safety.
• Stretch your muscles before and after your physical activity.
• Begin slowly and make gradual increases in your physical activity.
• Stay hydrated before, during, and after you exercise -- remember to drink plenty of water!
• Wear supportive shoes and use sunscreen when outside.
• Limit hard exercise for 2 hours after a big meal. Try a short walk if you want to get moving!
• Bring together family and friends to support your efforts! Maybe you'll even encourage them to begin exercising too!

If you are a person with a disability, visit Information for People with Disabilities.

Some tips to get you moving each day...

• Park your car in a parking space farther from your destination than you normally would.
• Get off the bus or train one or two stops early.
• Have fun and be a role model -- take your children, dogs, etc. outdoors to play or for a long walk.
• Do some yard work or household chores -- turn on some upbeat music!
• Do stretches in bed before you get up!
• Bike, walk, or wheel to work, to run errands, or to visit friends.
• Take the stairs as often as possible, instead of the escalator or elevator.
• If you're watching television, get up to change the channel and walk around during commercials.
• Walk while you talk if you're on a cell phone or cordless phone.
• If you work in an office environment, be sure in every hour you get up and walk around for at least 2 minutes.

If you are recording your daily physical activity in time or distance, make sure you carry your tracking log or a small notebook to keep track of your physical activity.

If you are using a pedometer, wear it all day, every day, to track your physical activity.

Your pedometer records "steps" or major movements of your body. If you usually walk to move about, you should wear it on your waist. If you use a wheelchair, walker, or cane, you may want to wear an arm-band pedometer on your arm or wrist.

Content last updated April 17, 2008.