The Power of 30 Minutes of Physical Fitness

 The Power of 30 Minutes of Physical Fitness

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” — John F. Kennedy

Being physically active for at least 30 minutes on five or more days each week can help you not only look and feel better, but it can also help reduce your risk of cancer, diabetes, heart disease, and stroke. Living a physically activity lifestyle has many benefits, and all of these benefits can begin with moderate activity. This includes things like walking, biking – even housework and gardening. And if you enjoy more vigorous activities, that’s great too. The more active you are, the more benefits you gain. The most important thing is to get more active everyday. And it’s never too late to start.

Yes, it can be difficult to find time to add another thing during an already full day, so it may sound impossible to find another 30 minutes for physical activity. Good news! You don’t have to do all 30 minutes continuously. Being active for 10 to 15 minutes at a time can help improve your health. Stretch for 10 minutes in the morning before everyone gets up, take a 10 minute walk during lunch, and go for a 10 minute walk after dinner, and you have managed to work in 30 minutes of activity.

Another key to finding time for physical activity is to reduce the amount of time spent doing things that are inactive. Try these tips for making your routine more active:

•Use the stairs instead of the elevator.
•If you can, walk or bike to your destination. (DC has an awesome bike sharing service and there are many others around the United States and the world.)
•Take a 10-minute activity break at work to stretch or take a quick walk, or use your lunch break to add some more activity to your day
•Walk to visit co-workers instead of sending an e-mail message – and that will improve your relationship with them as well

Take a look at what you do during a normal day. Are you sitting when you could be moving around?


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