Tips to Help You Exercise More, Get Active, NHLBI, NIH

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alt="external disclaimer"></a> </div> </li> </ul> </div> </div>  <div class="column" id="content"> <h1>Tips for Getting Active</h1> <img src="/health/educational/wecan/images/header.get-active.getting-active.jpg" alt="Girl hanging from monkey bars" title="Girl hanging from monkey bars" width="515" height="360" class="header-banner"> <h2>Everyday Physical Activity Tips</h2> <p>Small steps that get your family to <strong>move</strong> <strong>more</strong> can help <strong>all of you </strong>maintain a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few:</p> <h3><strong>Walk Whenever Possible</strong></h3> <ul> <li>Walk instead of drive, whenever you can</li> <li>Walk your children to school</li> <li>Take the stairs instead of the escalator or elevator</li> <li>Take a family walk after dinner</li> <li>Replace a Sunday drive with a Sunday walk</li> <li>Go for a half-hour walk instead of watching TV</li> <li>Get off the bus a stop early, and walk</li> <li>Park farther from the store and walk</li> <li>Make a Saturday morning walk a family habit</li> <li>Walk briskly in the mall</li> <li>Take the dog on longer walks</li> <li>Go up hills instead of around them</li> </ul> <h3><strong>Move More in Your Home</strong></h3> <ul> <li>Garden, or make home repairs</li> <li>Do yard work. Get your children to help rake, weed, or plant</li> <li>Work around the house. Ask your children to help with active chores</li> <li>Wash the car by hand</li> <li>Use a snow shovel instead of a snow blower</li> </ul> <h3><strong>Live Actively</strong></h3> <ul> <li>Join an exercise group, and enroll your children in community sports teams or lessons</li> <li>Do sit-ups in front of the TV. Have a sit-up competition with your kids</li> <li>Pace the sidelines at kids' athletic games</li> <li>Choose an activity that fits into your daily life/lives</li> <li>Use an exercise video if the weather is bad</li> <li>Avoid labor-saving devices, such as a remote control or electric mixers</li> <li>Play with your kids at least 30 minutes a day</li> <li>Dance to music… with your kids</li> <li>Choose activities you enjoy. Ask children what activities they want to do</li> <li>Explore new physical activities</li> <li>Give yourself a gold star with non-food related rewards, such as a family day at the park, lake, or zoo</li> <li>Swim with your kids</li> <li>Buy a set of hand weights and play a round of Simon Says with your kids—you do it with the weights, they do it without</li> </ul> <p>(<em>Source</em>: Adapted from smallstep.gov)</p> <p>Keep track of tips you’ve tried with our <a href="/health/educational/wecan/downloads/tracking-sheet.pdf" title="Tracking Sheet">tracking sheet<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (48 KB) </p> </div>  <div id="main-top-right" class="column sidebar"> <div class="link-feature" id="right-column"> <div id="right-bubble-getactive"> <p class="right-bubble-text">Children should get at least 60 minutes of physical activity each day.</p> </div> <div class="rcSectionTtl"> Related Resources </div> <div> <p> <a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a><br> Ideas to help your family move more each day </p> </div> <div> <p> <a href="/health/educational/wecan/tools-resources/healthy-habits.htm">Healthy Habits, Healthy Families</a><br> Learn fun ways to support your family in eating right, getting active, and reducing screen time </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/tip_physical_activity.pdf" target="_blank">Be Active and Have Fun<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (80 KB PDF)<br> Tips to help increase daily physical activity and have fun at the same time </p> </div> <div> <p> <a href="/health/educational/wecan/tools-resources/physical-activity.htm">Physical Activity Tools and Resources</a><br> Tools to help you understand how physical activity relates to maintaining a healthy weight </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/healthy-adventure.pdf" target="_blank">Healthy Adventure Infographic<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (572 KB PDF)<br> Tips on ways you and your family can get healthy together </p> </div>  </div>  </div> <p id="lastmodified">Last Updated: February 13, 2013</p> </div>  </div>  <div id="wecan-footer"> <div style="width:1000px; 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width:220px; margin:12px;"> <ul> <li><a href="/health/educational/wecan/eat-right/index.htm"><span class="section-title">Eat Right</span></a></li> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Portion Distortion and Serving Size</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> </ul> <ul> <li><a href="/health/educational/wecan/get-active/index.htm"><span class="section-title">Get Active</span></a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm"><span class="section-title">Reduce Screen Time</span></a></li> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </div> <div style="float:left; 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Tips to Help You Exercise More, Get Active, NHLBI, NIH