You can do better. You deserve better.
Try these ideas for fitting more activity into your day—and for getting more out of your daily activities.
1. Choose activities you like. A lot of different things count as exercise: dancing, walking, gardening, yoga, cycling, playing basketball. To make it easier to get moving, choose whatever gets you moving. Also, choose an activity that fits your self-identity. Do you see yourself wearing attractive clothes and bicycling comfortably to work, or wearing workout gear at the gym?
2. Piece your workout together. You don’t need to get all your exercise at one time. Ten minutes morning, noon, and night can give much of the same benefit as 30 minutes all at once.
4. Keep it brisk. When you walk, make it brisk, since this may help control weight better than walking at a leisurely pace. What is brisk enough? Walk as though you are meeting someone for lunch and you are a little late. You can also time your steps for one minute: 120 to 135 steps per minute corresponds to a walking pace of 3 to 4 miles per hour, a good goal for many people. If your steps are not quite that quick, trying picking up the pace for short bursts during your usual walk, on different days of the week. Over time, you’ll stride your way to a faster walking pace.
5. Take lunch on the move. Don’t spend all of your lunch time sitting. Hit the gym or go for a 20-minute walk with coworkers, and then have a meal when you are done.
Read the rest at Harvard School of Public Health.