Ways to stay active

Contents

lyrics

1. LIVE BY THE DAY

Because we live by the day

Love by the night

The way you move

Got me feeling it alright

How your body shake

I’m feeling so alive

Never felt better

When I’m looking in your eye

Natural, the rain it falls

And patter on my window

So you move

Beautiful and true

You do

Easy as, the river flows

Steady with its motion

So you shine

Beautiful on me

So sweet

Because we live by the day

Love by the night

The way you move

Got me feeling it alright

How your body shake

I’m feeling so alive

Never felt better

When I’m looking in your eye

Gentle as the

Night it falls

Ever with its motion

You are there

In my time of need

So Sweet

Storm they gonna come

Winds it’s gonna blow

Checking our devotion

You can find

Comfort in me

You’ll see

Because we live by the day

Loving by the night

The way you move

Got me feeling it alright

How your body shake

I’m feeling so alive

Never felt better

When I’m looking in your eyes

2. HOLD ON

Hold on, when the money’s too tight

And you’ve got nothing going on

Hold on

Hold on, when you can’t see the light

And you can’t find a spark

You’ve got to

Hold on

I went swimming with the sharks

Couldn’t move for I was frozen

Had to sturdy up my heart

Turn it’s color from red to golden

This is how I’ll stay

Never let it fade, away

You’ve got to

Hold on

Hold on, when the money’s too tight

And you’ve got nothing going on

Hold on, when you can’t see the light

And you don’t have a spark

Hold on

I was walking in the dark

Hard to see, only shadow

Had to sturdy up my heart

Shine a light, for you to follow

This is how I’ll stay

Never let it fade, away

This is how I’ll stay

Never let is fade, away

Your got to

Hold on

Hold on, when the money’s too tight

And you’ve got nothing going on

Hold on

Hold on, when the money’s too tight

And you’ve got nothing going on

Hold on

Yes you’ve got to

Hold on

When the money’s too tight

And you can’t find a light

When you stuck in the dark

And you can’t find your heart

Hold on

3. MERIDIAN (feat. The Late Ones)

Got to be kidding man

Cousin to prime meridian

Rippin it and a stick it

The wickedest flow so

Swinging low on my chariot

Pick it up and I’m carrying

Turn up the fader

And I push it the most

I know your bumpin it

Loving it and a jumping with

With the Elovated feeling

Put you in the right mood

You got the Jones in your bones

Make yourself at home

We bring a message

That you never should lose

Said she wants my ganja

Said she wanna puff my herb so

Said she wants my loving

So I got to give it to her so

So I gotta give her some

I gotta bring it and sing it

I got the wickedest rhythm

I bring the style with the dubbiest flow so

My mind combined with a spirit

I gotta spit it when I hear and near it

Hit with the fear of the ghost

Bust out confetti flow is cold as a yeti

I’m always ready and steady

We love the people the most

I get so high see a bird going by on fire

I got the Phoenix and it’s

Killin my throat

My brother called me up yo

Its Elovaters ya know

He said he got him a riddim and now hes spittin his flow

I gotta hit my ganja girl then its on catch me on the road

Send that over bout to cruise to the studio

Smoke it up feel it out let the lyrics flow

Vibes is high keep the bass hella loud and low

I don’t need you in my bed I need you in my head

Sensimillia trails makin love watchin the love spread

Man it don’t matter the situation my mind is constantly racing

I’m forever just thinking bout her

I know she wit it because the sky’s the limit

TLO constantly giving food for thought what’s the word

You know the world is just judging they look at us like we buggin

I keep my head high while I’m smoking this herb erb/

Everybody got a story f** the fame I want the glory

Got a team of warriors like I’m Steve curry

4. GONNA SHINE

When you get so down that you can’t feel a thing

When the pressure gonna come

Surrounding everything

When the darkness falls like a hammer to the light

That darkness never wins

Hold out for the morning time

So low that you don’t wanna fight

Food on your plate but your hungry at night

The fire burning

But you feel so cold

Your numb inside

Tired but not alone

Hey oh oh

Your gonna shine

When you wake up sunny

But the engine won’t run

You get a little money

But you can’t have no fun

Fall asleep but the day isn’t through

Your rock bottom

You got nothing else to lose

Been fishin but you can’t get a bite

Can’t tell if it’s morning or night

When the days pass by

And the weeks are all gone

Sturdy up

Know that it won’t be long now

Hey oh oh

Your gonna shine

5. PEOPLE GO

I was chilling in the morning

So tired so sleepy don’t wanna wake up

But the suns gonna rise, and so am I

Gonna fill my cup

Had to hit it, gotta get it

Running out the door

Getting on the road

To lift up my mood

I turn on the radio

Because it made me go

Zoo do do do do

The people go

The afternoon came crazy

I’m so lazy, gotta step outside

Take a deep deep breath

Get a little bit of air

Catch a little bit of sunshine

Well I never wanna be another number

Like the other gotta show how I shine

To cool my mood

I turn on the radio

Cause it makes me go

Zoo do do do do

The people go

As night time fell

Just like me I gotta rest my head

Can’t wait to get home, ease my bones and fall into bed

Then my friends gonna call me

Talking about a little party that’s going on down the road so

I throw on my clothes

Strap on my shoes

And turn up the radio

Zoo do do do do

The people go

6. BOSTON

Country so wide

Something you get lost in

Feel at home when we’re coming back to Boston

So many faces

Met a lot of people

Seen a lot of beauty

But nothing ever equals

Home

Yes we go away

But we never stay

Home

We’re always thirsty

we like our water dirty

Home

Went to California

They’ve got wicked style

Stopped in Colorado

Ripped it for awhile

Down through Carolina

And Florida too

After all those miles

I know what I’m gonna do

I’m coming home

Home

Yes we go away

But we never stay away from

Home

We’re always thirsty

We like our water dirty

Country so wide

Something you get lost in

Feel at home when we’re coming back to Boston

So many faces

We Met a lot of people

Seen a lot of beauty

But nothing ever equals

Home

Yes we go away

But we never stay away from

Home

Home

We’re always thirsty

We like our water dirty

Yes we do,

We’re coming home

7. MY BABY

She come in like a summer breeze

Sweet little woman I found

Oh and she’s all I see

When everybody’s around

My baby like steady drum beat

Never push or pull too slow

Oh the way that she looks at me

That’s the reason I know

She’s all mine

Ooooh

Just my style

Ohhh ohhh

Night or day

Ooooh

There she stays

My baby like a Sweet Sweet melody

It’s so clear, a song that I never heard

My baby give me love so steadily

With no fear, song from the sweetest bird

My baby like a Cool Cool moment, just in time

There on the hardest day

My baby wouldn’t give me up

Or let me down, fill me in every way

My baby like ohhhh

She come in like a summer breeze

Cooling me down to my toe

She hit me like a sunny face

Hey and no body knows

My baby love me up so good

hold me tight when it’s lonely at night

She ready it don’t matter when

oh it’s always so right

She’s all mine

Ooooh

Just my style

Ohhh ohhh

Night or day

Ooooh

There she stays

My baby like a Sweet Sweet melody

It’s so clear, a song that I never heard

My baby give me love so steadily

With no fear, song from the sweetest bird

My baby like a Cool Cool moment, just in time

There on the hardest day

My baby wouldn’t give me up

Or let me down, fill me in every way

My baby like ohhhh

8. SO MANY REASONS

I don’t want this feeling to go away

Oooo

So I hold on to

My fears, my hope, my highs and lows

For you

You give me so many reasons to love you

Well there ain’t nobody above you

So many reasons to love you

It’s true it’s true it’s true

So many reasons to love you

Well there ain’t nobody above you

So many reasons to love you

It’s true it’s true it’s true

I don’t want this moment to pass me by

Oooo

So I hold on too

The love and trust, the hard times and good

With you

You give me so many reasons to love you

Well there ain’t nobody above you

So many reasons to love you

It’s true it’s true it’s true

So many reasons to love you

Well there ain’t nobody above you

So many reasons to love you

It’s true it’s true it’s you

9. COOL DOWN

Feeling it crashing in

The moment that it hits

This feeling is a killer

Burning through your day

Making promises

That tomorrow will be better

Oooo sometimes you gotta cool down, cool down

Oh, sometimes you need to

Picking up picking up steam

Know your speed or the wheels fall off

Pressure now to can’t even sleep

The engine won’t burn with no gasoline

Workin everyday

Grinding for your pay

You got no explanation

Feel like it don’t fit

The moment that you’re in

It’s just the situation

Ooo sometime you need to cool down, cool down

Ooo sometimes you need to

Picking up picking up steam

Know your speed before the wheels fall off

Pressure now to can’t even sleep

The engine won’t burn with no gasoline

10. THE LADDER

Can’t help but feel sideways

Feeling like this since sunrise

So bring me all your bad days

Been feeling like there’s some strange times coming

Can’t help but feel that way

Been feeling like this since last time

I’m bringing all my bad days

I know that there’s some strange times coming

Climbing up the mountain

Trying to find purpose

Some days moving backwards

Others running forward

It’s easy to get lost when

The light it fades to darkness

Remember you have power

And you could be a lighter

You could be a ladder

You could be a ladder

You could be a ladder

Can’t help but feel sideways

Been tripping like this since sun shines

So bring me all your bad days

Been feeling like there’s some strange times coming

Lost in my distractions

I know they mean nothing

Trying to find something

Deeper than the surface

Deep enough for purpose

Something I could climb with

That could be a ladder

You could be a ladder

You could be a ladder

You could be a ladder

You could be a ladder

Moving past my old days

Been feeling like that since sunrise

So bring my all your bad days

Been feeling like there’s some good times coming

Climbing up the mountain

Trying to find purpose

Some days moving backwards

Others running forward

It’s easy to get lost when

The light it fades to darkness

Remember you have power

And you could be a lighter

Lost in my distractions

I know they mean nothing

Trying to find something

Deeper than the surface

Deep enough for purpose

Something I could climb with

That could be a ladder

You could be a lighter

11. SHAKING OFF THE WOLVES

I’ve been shaking off the wolves

I leave them peacefully behind

A heart that forgives, builds a mindset sublime

I’ve been looking to the north

Steady pace growing fast

Foundation made on love is a home built to last

Foundation made on love is a home built to last

Opening my mind to a family that learns

Gaining brothers and sisters through trust that we earn

Mission for the gold

But keeping my soul clean

Your heart is worth more than a paper colored green

Your heart is worth more than a paper colored green

You cannot fight it

But we keep on fighting

We got a system pulling

People keep on diving

Look at our fire

Cause you could start a riot

You could be the mission

Or you could be the target

Seeking out firelight

Yea we got a system file

Pick another number

You’re never gonna die

The cheaters with their eyes

The truth between the lies

Still I know

It’s just another sunrise

I’ve been shaking off the wolves

I leave them peacefully behind

A heart that forgives, builds a mindset sublime

I’ve been looking to the north

Steady paces moving fast

Foundation made on love is a home built to last

Foundation made on love is a home built to last

THE CORNERSTONE

1) Don’t Wanna Love You

You don’t make the rules

I am not your fool

Watch your tone when talking to me

in control

When the wind does blow

I’m steady as the willow tree

As the willow tree

When you treat me this way,

I don’t want to love you

And when you treat my this way

How could I respect you

When you treat me this way

I don’t want to love you,

Love you

Whoa oh oh oh oh

Sometimes you go too far

Lose hold of my heart,

That’s a dangerous place to be

You put me to the edge

Heights go to my head

You make it harder and harder to breath

Harder to breath

When you treat me this way,

I don’t want to love you

And when you treat my this way

How could I respect you

When you treat me this way

I don’t want to love you,

Love you

Whoa oh oh oh oh

2) Wind on my back

I’ve got the wind on my back

Sun on my shoulder’s

Don’t need no more map

To get where I’m going

To get where I’m going

got to get lost somehow

Lost somehow

To know how it’s flowing

You’ve got to ride it out

Ride it out

3) House of the stoic

In between fear and the violence

Down below tears of the blinded

Just above the speed of a heart beat

this is where you’ll find me

Just before the house of the stoic

In between what is real and where the poet live

The street where I ran as a young boy

The place where I learned how thick my blood was

This is where you’ll find me

Where you’ll find me

Surrounded by beats and the energy

The center of the words and the melody

The rise forever on the suns edge

Where the questions and the brave of the heart live

In between what I’m told and what I know

A mixture of some gold with a healthy soul

You never run, just fight love and see it through

But you’ve got to know when to cut the love loose

This is where you’ll find me

Where you’ll find me

Are you looking for me

4) Stop arresting Johnny

Could you stop arresting Jonny

No more soap dice stories

Blue lights come flashing in

Sirens come roaring

He’s caught up in a rat race

Hoping he can catch a break

And the money stacking it stacking it up

The pressure building up, that’s enough

Stop arresting Johnny

Stop arresting my friend

I got a message on my cell phone

It woke me up two in the morning

It said they found me and they picked me up

Could you help me dude I’m feeling stuck

Just more money that he’s got to spend

A deeper hole he’s falling in

But he never lets it get him down

No we’d never let a brother drown

Stop arresting Johnny

Stop arresting my friend

He never did nothing wrong

Nah, nothing too bad

He never did nothing wrong

Stop arresting Johnny

Stop arresting my friend

5) Freedom

Freedom,

Talking about your freedom

I could always get it in the city with the women because I’m screaming and I’m swimming I’m a shark in the water

Never had a worry cause the world was always spinning, and the colors always blending, painting pictures without profit

Mama always told me if you want it go and get it, always look for something different never settle for the normal

Never live for wages because birds weren’t meant for cages, when your given to the calling open up and scream it out you need your

Freedom, talking about your freedom

I could never stop it started dreaming never lost it, got a fever and I love it, I’ve been feeling California

Sleeping in the morning I was dreaming in a moment, I was living in the storm and I was screaming like the thunder

Never gunna stop I keep with the flow

Never gunna pop I rock and then roll

Always keep it hot like wood to a stove

Give it like a shot ready set explode

Steady on the drop bring it back give me more

Gunna pick it up pick it up let’s go

Gunna get the cat in the jam at the show

Never gunna move I’m grooving steady with the

Freedom, talking about your freedom

6) Sunshine

Sunshine

Love is like sunshine

I feel it on my skin

Sinking deeper In

Sunshine

love is like sunshine

I feel it on my heart

I felt it from the start

When I wake up in the morning with the sound of the birds

I’ve got a smile on my face

When I put on my shirt

I smile all day

I know what I’ve got

Do you know what I’m saying

Summertime blowing out of my brain

I’ve got the top rolled back

With the breeze in my face

Catching rays all day

The way that you make me feel is like a little

Sunshine

Love is like sunshine

I feel it on my skin

Sinking deeper In

Sunshine

love is like sunshine

I feel it on my heart

I felt it from the start

Hold up

Stand up

People get your hands up

Reaching to catch the feel

Bodies tingling with the feeling

It’s easy

Don’t even have to try it

All of it, now your in the vibe

Singing the song

Nothing is wrong

Feeling the beat with the bass in your feet

And I mixed it in and I mixed it in

And I mixed it with the reggae

Then you know

Whah whah you know

Sunshine

Love is like sunshine

I feel it on my skin

Sinking deeper In

Sunshine

love is like sunshine

I feel it on my heart

I felt it from the start

7) Rude girl

Daisies in your hair

Sunlight on our skin

Sand between the sheets

Listen to you breath

Listen to my heart beat

Heart beat

Day turns into night

Rock it steady baby fly

Hit the party or just kick it at home

Doesn’t really matter cause were always In the zone

rude girl (rude)

Come on and kick it with me

Everything you want

Everything you need

Everything you are

You’re just rude girl

Come kick it with me

Every thing you want

Everything you need

Everything you are

Can all be

Butterflies got stuck inside my belly

Tried booze just to make myself steady

It didn’t help me and now I’ve got to fall

Deeper and deeper every time you call

Here we are and it’s here I want to stay

In the sun even though I’m in the rain

Summer, I never let it fade

Never let it fade

rude girl (rude)

Come on and kick it with me

Everything you want

Everything you need

Everything you are

You’re just rude girl

Come kick it with me

Every thing you want

Everything you need

Everything you are

Can all be

8) Sweet Love

She gimme the good love

Good for my health

Type of woman that would never give it to nobody else

She gimme the good love

And when I’m on the road

Don’t you know I’m thinking bout you

No I cannot wait to get home

Can’t wait to get home

She gimme the good love

Don’t need nothing else

Sink into a feeling something like the water moves to a well

She gimme the good love

And when I’m all alone

No need to worry baby

Your the one I need and I want

The one I need and I want

Oh baby I’ve been thinking about you woman

Everything that you say and do, I love it

Don’t worry that I’d be u true I wouldn’t, I couldn’t

Whoa no, I know what I’ve got, good lovin’

Love it like a drug, a drug that I wanted I’m buzzin

Don’t worry that I’d be untrue I wouldn’t, I couldn’t

9) Home

You feel like coming home

Feel like coming home from the dusty road

Type of woman that would lay me down right now fill up my soul

You are that fire to my frozen bones

I’ve got desires and I know that it shows

Every time I come home off this dusty road

She said she’s loves it how I Rock and I roll

Can’t believe it I’m always a rolling stone

She said she loves when we move fast and then slow

You feel like coming home

I’ve got 99 problems but my girls aint one

Cause all we’re doing is having some fucsnt believe it I’m always on the run

But I guess distance only thickens our blood

And I guess that thickness only deepens our love

It’s never work no it’s just growing like a good love should

My lord

What I do, to deserve the sunshine

In darkness now I know I’ll always have the light

Feel like coming home

You feel like coming home

10) Belly Full

We’ve got, food in our belly,

And Herb’s in the kitchen

Drinking, come kick it with me

People in the pool

We’ve got people coming over

gunna do it frequently

Positive vibration

Got it going

Reggae music feel it blowing through the breeze

Morning light gunna tell me when it’s over

Crimson, spelling through the trees

Why ya ya why ya ya oh

And if you ever wanna come,

You’ve got to be forever young

Why ya ya why ya ya oh

And if you cannot find your way

Mentality has grown astray

Why ya ya why ya ya oh

Sassy admin show their faces

Everybody gets to taste this

Why ya ya why ya ya oh

And you never want to leave

It’s never sour, ever sweet

11) Help Me Through

Until you have walked in my shoes

You would never know the reasons I choose

Melodies that free my mind

I hear them all the time

Said it’s a love that is true

The only one that has ever stayed

I saw her when I was just a youth

And I never have strayed

Oh people how they come and they go

In and out like water to a tide

My lover she’s more like the sun

Ever burning in my mind

Your like a wave, crashing to the shore

Taking all away but somehow bringing more.

Like a breeze

That comes in the summer

Running around my mind because you always make me wonder

Like a sound, that comes from afar

Never found but leaves me wanting more

Like a melody, that comes to me in the night

Because you always help me through

You always help me through

When I’m feeling so low

I know where I can go

When I’m feeling so low

Because you always help me through

You always help me through

12) Thailand

Do not worry my love

Although unpredictable life is beautiful

You know it to be true

Yea yea, I’m gun a miss you

Life is nothing but paths Unchosen

You can’t choose till you get to the choices

I hope that I choose correctly

Hope that you won’t forget me

All we can do

I’ll see you in Thailand

All we can do

Wine in Northern California

All we can do

love slow and long

All we can do

Feel this, even when we’re gone

Promise nobody’s gunna game you

Girl you are built for running

If this is goodbye the. Who can blame you

My love you’re simply stunning

You’ll be famous without doing nothing

We can wear our hats real low

Drinking coffee like we were hiding

Lean in and kiss me slow

All we can do

I’ll see you in Thailand

All we can do

Wine in Northern California

All we can do

love slow and long

All we can do

Feel this, even when we’re gone

10 Tips: Physical Activity at Home, Work, and Play

Adding activity into your day is possible. Choose activities that you enjoy. Adults should aim for at least 2½ hours or 150 minutes of physical activity each week. Every little bit adds up, and doing something is better than doing nothing. Most important — have fun while being active!
1. Take 10
Do at least 10 minutes of activity at a time to reach your weekly goal. Walk the dog for 10 minutes before and after work and add a 10-minute walk at lunchtime.
2. Mix it up
Start the week with a swim at the pool, take a yoga class during a weekday lunch, lift weights in the evening, and end the week by working in the garden.
3. Be ready anytime
Keep comfortable clothes and walking or running shoes in the car and at the office.
4. Find ways to move
Take a brisk walk around the parking lot, jog to the bus stop, or ride your bike to the subway station. If you have an infant or toddler, take a long walk using the stroller and everyone gets some fresh air.
5. Work out during TV time
Watch a movie while you jog on a treadmill or download a video on your phone and watch while you ride a stationary bike.
6. Be an active parent
Instead of standing on the sidelines, walk up and down the soccer, football, or softball field while the kids play their game.
7. Find support
Join a walking group, play wheelchair sports, practice martial arts, or sign up for an exercise class in your community. Recruit family or friends for support.
8. Enjoy the great outdoors
Tumble in the leaves, build a snowman with your kids, or ski cross-country. Visit a county or national park and spend time hiking, canoeing, or boating.
9. Look for wellness at work
Find a softball, basketball, or volleyball team at your job. You can also take the lead by starting a wellness or exercise group in your office.
10. The chores count, too
Clean the house, wash the car, or mow the lawn with a push mower. Know that these activities count toward your goal of at least 150 minutes each week.

6 Ways to Live a More Active Life

Living an active life is important to staying healthy. Staying active helps to reduce your risk of conditions like heart disease, diabetes, and stroke. Exercise has also been linked to improved mental health and cognitive function.

You don’t have to be a distance runner to improve your health. The most important thing is that you’re staying active. It helps to:

  • give your heart a workout
  • stay strong
  • maintain a healthy weight

The trick to staying active is to find something you enjoy doing. For some, that means having a friend to exercise with. It doesn’t matter whether you’re going to the gym, walking around the block, dancing along to an aerobics DVD in private, or going out for a quiet bike ride — just get moving.

It can be hard to find your workout style. It can help to mix it up every once in a while. You may find that you like trying something new. Here are some simple strategies you can use to get active and stay active.

Get started: 5 yoga poses perfect for beginners “

1. Take it slow

If you haven’t been active in several years, start out slow. Always talk to your doctor before starting an exercise program, as there may be precautions you should take.

In general, you’ll want to start out with sessions of only five or 10 minutes. You can gradually increase the length of your sessions over time.

2. Get your 30

Your goal for physical activity should be 30 minutes each day. According to the Harvard School of Public Health, three 10-minute sessions are just as good as one longer session. For example, in one day you could do:

  • 10 minutes of dancing before work
  • a 10-minute walk around the parking lot at lunch
  • a 10-minute walk around the neighborhood as soon as you get home

Of course, more exercise is fine! However, take precautions to avoid injuries, such as muscle strain. It’s better to work out a little less one day if it will help you do it again the next.

3. Work your muscles

You don’t just need aerobic exercise. Resistance training or weight lifting is also important. This type of exercise helps strengthen your muscles and bones and improve your balance and coordination. This reduces your risk for osteoporosis. It also helps prevent injuries or falls.

Not sure how to get started? Hire a trainer for a one-time session. If you jot down the routine, you can refer to it later.

Keep reading: The importance of strength training for women “

4. Mix it up

Many gyms and community centers offer free classes with a monthly membership. Take advantage of those opportunities. You may get to experience some of the newest and hottest fitness trends. You never know what you might fall in love with next. Not up for the gym? Look at your local sports stores for outdoor group activities.

5. Mind your money

You can get a great workout at home for just pennies. Fitness DVDs are a great way to exercise, and many local libraries have copies you can borrow. Checking out different DVDs can be a great way to find new types of exercise you like.

Another option is to tune in to a fitness show broadcast on TV. Exercise classes of all different types are available on the internet for people of all different levels of fitness.

Other home-friendly workouts that require little or no special equipment include:

  • walking or jogging
  • jumping rope
  • dancing
  • squats
  • weight training with found objects (bags of beans, a heavy book, a water bottle)
  • jumping jacks
  • pushups

Check out the best free workout videos under 20 minutes “

6. Stretch

Stretching after a workout should always be part of your routine. Stretching improves flexibility and range of motion. It may also cut your risk of injury or muscle cramps. Finally, stretching improves circulation throughout the body.

If you need guidance on the best ways to stretch, ask a trainer for a quick tutorial.

Read more: The 5-minute daily stretching routine “

The Takeaway

Staying active is one of the most important ingredients of a healthy life. This becomes particularly important as you age. You can be creative about fitting in your 30 minutes of activity a day. You can dance while you listen to the news, walk to the grocery store, or take a short walk after dinner. That’s all it takes!

If you’re unable to walk, you can still exercise. Try a chair exercise video, have someone help you with water aerobics in a pool, or play catch with someone from your chair. Throw in some strength training exercises to strengthen your bones and improve your balance, and you’ll be well on your way to a healthy lifestyle.

Be sure to check with your doctor before beginning any new exercise regime to make sure that it’s appropriate for your current physical condition.

Quick Tips: Getting Active at Home

Get started

It’s best to increase your activity in all three areas of fitness: flexibility, aerobic fitness, and muscle fitness. You can work on all three areas without leaving home.

If you have heart problems or other health issues, or if you have not been active for a long time, check with your doctor before you start a new activity.

Flexibility and stretching

Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching is an activity that helps you to be more flexible. It’s also something you can easily do at home.

Stretching at home

  • Warm up your muscles slightly before you stretch them. Walk or do some other light aerobic exercise for a few minutes, and then start stretching.
  • Ease yourself into the stretch, relax, and don’t push or bounce. You should feel a stretch, but not pain, in the muscle.
  • Exhale as you do the stretch. While you hold the stretch, inhale deeply.
  • Try closing your eyes while you stretch. It helps you relax.
  • Take a moment to enjoy the good, warm feeling that comes after a good stretch.

Exercise DVDs can teach you more about stretching various muscles.

Aerobic fitness (endurance)

Aerobic fitness means increasing how well your body uses oxygen. Look for activities that make your heart beat faster and make you breathe harder.

Experts suggest that you do at least 2½ hours of moderate activity a week or at least 1¼ hours of vigorous activity a week. It’s fine to do blocks of 10 minutes or more throughout your day and week.

Aerobic activities you can do from home

Moderate

Vigorous

  • Take a brisk walk.
  • Ride a stationary bike about 10 to 12 miles per hour.
  • Push a lawn mower.
  • Vacuum.
  • Sweep, perhaps to lively music.
  • Rake leaves or shovel snow.
  • Dance.
  • Play actively with your children.
  • Jog or run.
  • Ride a stationary bike at least 12 miles per hour.
  • Play a basketball game in the driveway.
  • Use an aerobic dance DVD.
  • Jump rope.
  • Use a stair-climber or skiing machine.

Muscle fitness (strength)

Muscle fitness means building stronger muscles and increasing how long you can use them. You can strengthen a muscle by doing any activity that pushes or pulls against that muscle.

Experts say that you should work on strengthening your muscles at least 2 times a week. Focus on the large muscle groups in your arms, legs, back, chest, and core.

Strengthening your muscles at home

  • Do familiar exercises, like push-ups and leg lifts.
  • Use rubber tubing or stretchable bands to add resistance as your muscles work against the elastic.
  • Use free weights (“dumbbells”) or a weight-training machine. If you don’t have free weights, you can lift soup cans, water bottles, or books.
  • Do housework and yard work, such as scrubbing the bathtub, washing walls, tilling the garden, or pulling weeds, on a regular basis.
  • Strengthen your core. Pull in your belly. Imagine pulling your belly button back toward your spine. Hold this for 5 to 10 seconds, then relax. Breathe normally as you hold the muscle tight. Repeat. You can do this exercise anywhere, in any position.

How can you help your family be more physically active and get enough exercise to stay healthy? Get up and move more as part of your everyday routine with our easy tips and hacks. Every April, we celebrate Move More Month to encourage everyone to get active for better health.

The focus of the month is how simple daily efforts and habits can infuse more activity into your life without taking up a lot of time you don’t have!

Here are our top 30 tips to help you and your family be more active.

  1. Just move more! There are lots of fun and easy ways to build more activity into your everyday routine, even if you’re not a gym hero.
  2. Park and go. How many times have you circled the parking lot to find that “rock star” spot? Spare yourself the stress by parking farther away (or even in a remote lot) and walking the rest of the way to your destination.
  3. Wear what you’ve got. You don’t need special clothing to simply get out and walk. A comfortable, supportive pair of shoes and a few basics will keep you ready to go.
  4. Work out at work. Add some healthy activity to your work day. Take walking breaks, schedule walking meetings when possible, do some yoga or stretching during downtime, or walk to a nearby restaurant for lunch instead of driving.
  5. Schedule it. Having trouble making time for physical activity? Set an alarm on your phone or schedule it on your calendar – and treat it like any other important appointment.
  6. Be sweet to your feet. Keep your feet happy (along with your knees and legs) so you can move more without discomfort.
  7. Take the stairs. but it doesn’t up your activity level. Take the stairs instead, even if only for a floor or two. You may huff and puff at first, but over time, your body will thank you.
  8. Set a goal. Having a commitment or goal, like being active for at least 150 minutes each week, will help you stay on track. Share it with others to keep yourself accountable. If you’re the competitive type, challenge friends, family or coworkers and see who can consistently meet their goals over time.
  9. Go mobile. Catching up on phone calls? Walk your talk – in your neighborhood, on a treadmill or around your workplace. If you use a headset or earbuds make sure you can still hear traffic.
  10. Pick up the pace. When walking, running or cycling, increase your speed from leisurely to brisk or choose a route with more hills or inclines. Or alternate moderate and vigorous intensity. You’ll get a more intense workout in the same amount of time.
  11. Be a sport. Team and individual sports can be a fun way to meet your activity goals. Join a recreation center or league in your community, or round up some friends or coworkers for an informal game.
  12. Buddy up. Find a physical activity accountability partner. Your spouse or a coworker who always holds you to your deadlines can also help you reach your fitness goals.
  13. Fitness first. Shake up your family’s after-school/after-work routine. Join your kids for a bike ride or shoot some hoops before starting on homework and chores. You’ll all feel better and think better!
  14. Timing is everything. If you find you’re better at sleeping in than making it to that morning workout, try getting active at a different time of day.
  15. Just dance. Clear some space, put on some music, and take a dance break! It can re-energize a work meeting, study session, lazy Sunday or game night. Let each person take a turn as DJ so everyone’s favorites get played.
  16. Get your garden on! Gardening, lawn mowing and yard work are a great way to get active outdoors. No yard? No problem. Try container gardening or a local community garden.
  17. Put the screens on hold. Instead of heading right for the TV or game console after dinner, make that family activity time. Take a walk, practice a sport, or play a game of tag or hide-and-seek.
  18. Be an active parent. Experts say that what kids want more than anything else is time with their parents. To give them that, don’t just send them out to play — go play with them!
  19. Get a kinder, gentler workout. Try mindful movement like yoga, tai chi or qi gong. These gentle mind-body practices may leave you less stressed and can be done just about anywhere.
  20. Stress is no excuse to skip your workout. Regular physical activity can help you manage stress, sleep better and have more energy.
  21. Tune into fitness during TV time. Walk or jog in place or on a treadmill, lift weights, or do yoga while you watch your favorite shows. Break up a TV binge with a bit of activity between episodes. Or challenge the kids to see who can do the most burpees, pushups or jumping jacks during commercial breaks.
  22. Do what you love. Find activities that fit your personality and motivate you to stick with them. If you’re a social person, try a group dance class, a kickball team or walking with a group of friends. If you prefer time alone, yoga or running might be a better fit for you.
  23. Make active chore cards. Let each family member draw a card each day with a different active task that needs to be done. Cleaning up after dinner, walking the dog, taking the trash out, folding laundry and unloading the dishwasher are all good ways to get your family up off the couch – and get the chores done.
  24. Stay active when you travel. Don’t take a vacation from fitness. Instead of a bus tour, see the sights by walking or bicycling. If you’ll be spending a lot of time in an airport, walk while you wait! Throw a jump rope or resistance band in your suitcase. And take advantage of the hotel fitness center or swimming pool.
  25. Get active for a cause. If you live to help others, active community events like the Heart Walk are a great way to do something healthy while giving back. Some even offer fitness training, team opportunities and prizes!
  26. Change up date night. An evening out with your spouse or bestie doesn’t have to mean dinner and a movie. Keep a list of activities that would be fun to do together, like walking, bowling, miniature golf, dancing, indoor rock climbing, or hula hooping! Get creative – the possibilities are endless.
  27. Fit in walking. Being more active doesn’t have to take up a lot of time. You can walk just about anytime, anywhere, and every minute counts toward your goal of at least 150 minutes per week.
  28. Warm up to warming up. A proper warm-up (and cool-down) can help you improve flexibility and avoid injury. You’ll feel better after every workout and be more likely to stick with it.
  29. It’s a dog’s life. A dog can be a great walking or running companion. If you don’t have one of your own you could volunteer at a local shelter, help out a neighbor who is too busy to walk their dog, or start a dog-walking service!
  30. Do it anyway. Didn’t make it to the gym before it closed? Create your own circuit workout at home! No equipment needed, just a little willpower and creativity.

You know that really fit person that doesn’t even seem to try to stay in shape?

The person who confesses to actually crave vegetables and looks forward to her daily workout, yet never seems to obsess about every calorie and eats dessert without even feeling guilty?

That person doesn’t just have really good genes. Whether knowing it or not, she has built up a set of habits over the years that allows her to stay in shape without putting in a lot of effort. And those habits can equal the difference between a really fit person—and a couch potato.

Here are 7 things really fit people do to stay in shape:

1. They don’t diet.

Have you ever known someone in really great shape who was constantly trying out every new fad diet?

Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?

If you learn to answer these questions for yourself, you’ll soon be on the road to embracing healthy eating as a lifestyle, not following every new diet that comes along.

2. They find a way to enjoy exercise.

If you’re one of those people who absolutely dreads every minute of your approaching treadmill workout, and hate it even more once you’re there, it’s time to find a different approach to exercise.

Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.

And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.

If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIIT, I can hardly go a day without working out.

So find something you like—whether it’s HIIT, sports, boot camps, CrossFit, or something else entirely—and start looking forward to your workouts, not dreading them.

3. They prioritize their health and fitness.

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.

Yes, this may mean having to get up 15 minutes earlier when you’d rather be sleeping, working out on vacation, or fitting in a workout even when your life seems busier than you can handle. But once you build up the habit, it actually becomes harder to not exercise because you become so used to prioritizing it in your life.

“People who are fit are the same as anyone else. The only difference is their level of commitment.” – Boxing champion Laila Ali

4. They don’t eat perfect 100% of the time.

Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.

Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.

So don’t feel guilty if you enjoy a cookie, some dark chocolate or your favorite treat once in a while—just don’t let it become too frequent of a habit or you’ll end up losing all that hard work you put in during your workouts.

5. They get a lot of sleep.

If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based at all—it’s sleep.

Not only does sleep give you the energy you need to work out on a regular basis, it also helps regulate your metabolism, repair your muscles, boost your athletic performance and more.

Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.

6. They hang around other fit people.

You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.

Think about it: if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.

On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pick up game of soccer for fun, you’re most likely going to join in and be more active as a result.

This may be difficult at first if you have old friends with unhealthy habits, but you can try and encourage them to be healthy too with small adjustments to your usual activities—and you can always try and meet some new more active, healthy friends as well.

7. They stay active outside of the gym

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well.

So how can you start incorporating this into your own life? Here are a few ideas to get you started:

  • Walk wherever and whenever possible.
  • Pick active weekend activities like bike rides, hikes, or tennis.
  • Take the stairs. Always.
  • Choose active vacations. Hiking, kayaking, skiing, swimming, biking… there are so many possibilities!
  • Get up and move whenever you can. Sitting is bad for you. Move often.

And most of all, believe in yourself. You can do it. Now go get started.

Image credit: 123RF Stock Photo

Today I’m going to talk all about fun ways you can stay physically active. In For the Strength of Youth, a pamphlet given to all the youth 12 and up in my church, it says, “Eat nutritious food, exercise regularly, and get enough sleep. Practice balance and moderation in all aspects of your physical health.“

Exercise? Exercise, in my own words, is the act of staying active and healthy. You do not have to go to a gym or lift weights to be fit, there are many other ways you can stay active, healthy, and strong.

Before I jump into how you can stay physically active, I want to clarify why it is important to exercise regularly. I believe that it is important to our Heavenly Father (God) that we take care of ourselves. He gave us our bodies as a gift. Some good effects of physical health include:

  • Better concentration and ability in school (and college, later on). You can do better in studying, tests, and writing.
  • More ability to do your favorite activities and hobbies.
  • Greater ability to make choices. Taking care of ourselves helps us be wise and make the best choices for our future.

So if this year you are looking for something to do other than lay on the couch and watch TV, here is a list of 52 fun ways you can stay physically active:

  1. Walk around your neighborhood and explore places you’ve never been before. You can also bring a camera to take pictures of the cool things you see.
  2. Master a new skill! Learn how to dive, try a new trick on a skateboard, ride a unicycle, or do a new gymnastics move.
  3. Learn a traditional dance from another country. Try bachata or merengue from our country, the Dominican Republic.
  4. Build or make something for your home. (Are you more of a builder? Make a bookshelf or bird-feeder. If you like creating, make a painting or knit a scarf.)
  5. Walk or ride your bike someplace you usually drive. Even better – memorize the directions to that place and back to your house!
  6. There’s nothing like a good old-fashioned game of hopscotch. You’re never too old for hopscotch. (Just ask my mom LOL)
  7. Organize a photo scavenger hunt with your friends. (You take photos of certain objects, and they have to find it.) See who can get to the finish line the fastest, and give out “prizes”.
  8. Play tag, then play different variations of it. (Freeze tag, hide-and-go-seek tag, shadow tag, and even friendship tag.)
  9. Go to a local recreation center find out what programs they have. If you find one that is interesting, ask your parents about signing up for it.
  10. Make a treasure hunt by writing clues on sticky notes and placing them in your home, yard, or neighborhood, and then it leads up to a prize. (For a birthday, you can make it lead to a birthday present)
  11. Do an activity scavenger hunt, make a list of activities each team has to do. (Sing a song to a stranger, find a common last name at a cemetery, or climb a tree.)
  12. Host a 30-minute dance party. (You can also throw in some karaoke. Our dad just got a karaoke machine, and we absolutely love singing and dancing to songs.)
  13. Pull out some jump ropes and learn some new tricks.
  14. Have a hula-hooping contest. Think it’s too simple? Try putting your arms up, walking, or turning around while hula-hooping. You can even try hula-hooping on your arm (be careful, make sure everyone stands a good distance away from you).
  15. Make an obstacle course. Do 5 cartwheels, run to the tree, crab-walk to the swings, make up your own steps.
  16. Make up your own sport or blend two sports together!
  17. Build a fort or a tent using blankets and chairs, then pretend to camp out in it.
  18. Play charades backwards. One person guesses, and the rest of the group acts out the clues.
  19. Lend a hand with household projects and do some chores. Paint a wall, load the dishwasher, learn to iron or do your own laundry, etc.
  20. Learn a game from another culture and teach it to your family. Research where your ancestors came from and learn some games from that country.
  21. Have a water balloon or snowball fight
  22. Pick some fruit at a local farm or help get the groceries
  23. Go hiking or camping
  24. Build a sand castle, a snow fort, or make a block tower
  25. Plant a garden (with an adult’s permission and supervision) and take care of it.
  26. Go swimming. Learn how to dive, try different strokes, or play sharks and minnows.
  27. Find videos of fitness activities you like (yoga is one of my favorites) and follow along at home.
  28. Rearrange furniture. (When we moved several months ago, I helped hang up pictures and put up the curtains.)
  29. Stretch while reading or listening to a book or lift weights while watching a movie.
  30. Make bread by hand (I like making homemade pizza!) and chop vegetables
  31. Go to a museum or another cultural center.
  32. Jump on a trampoline.
  33. Race your friends or siblings up the stairs instead of taking the elevator or escalator.
  34. Take up ballroom, the Texas two-step, folk, or another type of dance.
  35. Help someone in your neighborhood clean up their yard or pick up trash at a park.
  36. Organize a mini Olympics for friends that live in your neighborhood.
  37. Race a friend around the school playground or around your neighborhood.
  38. Help build in your community, such as a new play area in a park or school nearby.
  39. Participate in a fundraising run.
  40. Give piggyback rides and pushes on the swings to little kids in your neighborhood. You can babysit, too.
  41. Make a sock puppet theater (my mom had puppet shows when she was littler)
  42. Rake leaves for neighbors.
  43. Volunteer to take your neighbor’s dog for a walk, or visit an animal shelter or humane society.
  44. When it gets snowy, shovel snow from driveways and sidewalks. If it doesn’t snow where you live, make sidewalk chalk drawings.
  45. Wash windows (at least the ones you can reach without a ladder).
  46. Organize and participate in a car wash.
  47. Weed gardens and flower beds.
  48. Clean up your room as fast as you can.
  49. Carry in the groceries. (My sister and I almost always help out with groceries. It’s a lot of fun.)
  50. Take out the trash.
  51. Get the mail.
  52. Ask a parent if you and a friend can walk around a mall 2 or 3 times (PS- without stopping to shop! It’s called window shopping.)

Remember that before, during, and after all these activities, drink plenty of water or coconut water to keep yourself hydrated. Our bodies lose water when we sweat, meaning that we need to refuel.

I also encourage you to munch on healthy snacks. I love homemade trail mix with raisins, almonds, cashews, and dried cranberries, fresh fruit (my favorite are bananas), and homemade Popsicles (my mom makes the best orange juice Popsicles ever!)

Do you have any other fun activities to add to my list?

Be confident!

Be active every day: Physical activity for adults

Be active

Do at least 2½ hours of moderate or 1¼ hours of vigorous phisical activity spread through the week.

at least 2½ hours per week

Regular physical actitivy will help you to:

  • have more energy
  • lower your stress levels
  • improve your posture and balance
  • maintain a healthy weight
  • keep bones and muscles strong anf joints flexible
  • feel more relaxed and sleep better
  • reduce the risks of heart disease, obesity, strokes, type 2 diabetes, some cancers and depression
  • live independently for longer.

For extra health benefits (including weight loss), do at least 5 hours of moderate or 2½ hours of vigorous physical activity spread throughout the week.

Aim for a mix of activities

Aerobic activities, such as brisk walking,swimming or dancing, will raise your heart rate and improve circulation of oxygeb around the body.

Include activities to improve muscles and bone strength, such as climbing stairs, carrying shopping or children, waka ama or digging in the garden.

Sit less, move more, especially for long periods,eg, at your computer or in front of TV. Break up sitting and move for at east a few minutes every hour, perferable more.

Aim for mainly moderate and some vigorous activities and add muscle strengthening activities at least twice a week

Moderate

I’m breathing a bit harder, with a slightly increased hert rate. I can hold a conversation.

  • Brisk walking
  • Biking on the flat
  • Ballroom dancing, line dancing
  • Raking the garden, trimming shrubs, hoeing
  • Aqua aerobics
  • Sports, eg golfing (carring your bag), kapa haka

Vigorous

I’m breathing a much harder, with a noticeable increased hert rate. I can only say a few words without catching my breath.

  • Jogging
  • Biking faster than 16km per hour
  • Dance aerobics
  • Heavy digging, mowing with a hand mower, splitting logs
  • Fast lap swimming
  • Sports, eg netball, rugby, football, hockey

Muscle strengthening

  • Do muscle strengthening activities that work all 5 major muscle groups (arms, legs, chest, abdominals, back).Push ups, sit ups
  • Carrying heavy children/shopping
  • Rock climbing, weight lifting, walking or cycling uphill, swimming
  • Sports, eg, waka ama, rowing, kilikiti

Sit less, move more

  • Break long periods of sitting.
  • Move as much as possible during the day,eg, get off the bus early and walk, take the stairs, use house work to raise your heart rate (vacuum to music).
  • You could do 30 minutes a day in 10-minute bursts.
  • Walk or cycle to places in the fresh air.
  • Walk children to school.
  • Try out a sport or get back into one you enjoyed when younger.
  • Be active with others – support will help to keep you motivated.
  • Look for challenges in your area, eg, fun walks or runs.
  • Do activities you enjoy – you’re more likely to stick with them.

Find additional tips, links and resources for getting going at www.health.govt.nz/yourhealth-topics/physical-activity

Doing some physical activity is better than doing none – even small increases in physical activity can produce measurable health benefits.

Getting started

Start slowly if you have been inactive for a long time. Build up to 2 1/2 hours of moderate physical activity throughout the week by starting with smaller periods, eg, 5 or 10 minutes.

Your doctor or practice nurse can provide a Green Prescription (written advice on getting active and feeling better) and put you in touch with support to help you and keep you motivated.

Seek advice if you’re unsure about your health or how active to be. If you experience pain, dizziness or shortness of breath during your activity, stop and talk to your doctor.

Be active safely

  • Wear appropriate clothing and footwear.
  • Use sunscreen and wear a hat outdoors in summer.
  • Use appropriate safety gear, eg, helmets for cycling, buoyancy aids when kayaking and dinghy sailing, life jackets when keel boating and fishing.
  • Drink enough water.

Eat well and be active for a healthy lifestyle

Related resources

See the pamphlet Be Active Every Day – Physical Activity for 5–18 Year Olds, HE2312.

Older readers can fi nd advice on physical activity for ages 65 years and older in Physical Activity for Older People Factsheet www.health.govt.nz/system/fi les/documents/ publications/physical-activity-for-older-people-factsheet-v2. pdf and in Ageing Well, HE1148 and at www.health.govt.nz/yourhealth-topics/physical-activity

Read more about healthy eating and regular physical activity in Healthy Eating, Active Living, HE1518 and Eat healthy food and move more everyday, HE1333.

Also see Healthy Weight for Adults, HE1324 and Eating Well for Healthy Older People, HE1145. You can look at and order these, as well as other nutrition resources, at www.healthed.govt.nz

Additional information

The Ministry of Health
• www.health.govt.nz/yourhealth-topics/physical-activity

Green Prescriptions
• www.health.govt.nz/yourhealth-topics/physical-activity/green-prescriptions

New Zealand Physical Activity Guidelines
• www.health.govt.nz/our-work/preventative-health-wellness/physical-activity

Sport Smart
• www.acc.co.nz/preventing-injuries/playing-sport/sportsmart-10-point-plan/pi00111

Agencies for Nutrition Action
• www.ana.org.nz/resources/links

Sport New Zealand
• www.sportnz.org.nz

When it comes to exercise, we think about how to “get” fit. But often, starting out is not the problem. “The big problem is maintaining it,” says Falko Sniehotta, a professor of behavioural medicine and health psychology at Newcastle University. The official UK guidelines say adults should do strength exercises, as well as 150 minutes of moderate activity, or 75 minutes of vigorous activity, every week. According to the Health Survey for England in 2016, 34% of men and 42% of women are not hitting the aerobic exercise targets, and even more – 69% and 77% respectively – are not doing enough strengthening activity. A report from the World Health Organization last week found that people in the UK were among the least active in the world, with 32% of men and 40% of women reporting inactivity. Meanwhile, obesity is adding to the chronic long-term diseases cited in Public Health England’s analysis, which shows women in the UK are dying earlier than in most EU countries.

We all know we should be doing more, but how do we keep moving when our motivation slips, the weather takes a turn for the worse or life gets in the way? Try these 25 pieces of advice from experts and Guardian readers to keep you going.

1 Work out why, don’t just work out

Our reasons for beginning to exercise are fundamental to whether we will keep it up, says Michelle Segar, the director of the University of Michigan’s Sport, Health and Activity Research and Policy Center. Too often “society promotes exercise and fitness by hooking into short-term motivation, guilt and shame”. There is some evidence, she says, that younger people will go to the gym more if their reasons are appearance-based, but past our early 20s that doesn’t fuel motivation much. Nor do vague or future goals help (“I want to get fit, I want to lose weight”). Segar, the author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, says we will be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. “The only way we are going to prioritise time to exercise is if it is going to deliver some kind of benefit that is truly compelling and valuable to our daily life,” she says.

2 Get off to a slow start

The danger of the typical New Year resolutions approach to fitness, says personal trainer Matt Roberts, is that people “jump in and do everything – change their diet, start exercising, stop drinking and smoking – and within a couple of weeks they have lost motivation or got too tired. If you haven’t been in shape, it’s going to take time.” He likes the trend towards high-intensity interval training (HIIT) and recommends people include some, “but to do that every day will be too intense for most people”. Do it once (or twice, at most) a week, combined with slow jogs, swimming and fast walks – plus two or three rest days, at least for the first month. “That will give someone a chance of having recovery sessions alongside the high-intensity workouts.”

3 You don’t have to love it

It is helpful not to try to make yourself do things you actively dislike, says Segar, who advises thinking about the types of activities – roller-skating? Bike riding? – you liked as a child. But don’t feel you have to really enjoy exercise. “A lot of people who stick with exercise say: ‘I feel better when I do it.’” There are elements that probably will be enjoyable, though, such as the physical response of your body and the feeling of getting stronger, and the pleasure that comes with mastering a sport.

“For many people, the obvious choices aren’t necessarily the ones they would enjoy,” says Sniehotta, who is also the director of the National Institute for Health Research’s policy research unit in behavioural science, “so they need to look outside them. It might be different sports or simple things, like sharing activities with other people.”

4 Be kind to yourself

Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”

Segar suggests being realistic. “Skip the ideal of going to the gym five days a week. Be really analytical about work and family-related needs when starting, because if you set yourself up with goals that are too big, you will fail and you’ll feel like a failure. At the end of a week, I always ask my clients to reflect on what worked and what didn’t. Maybe fitting in a walk at lunch worked, but you didn’t have the energy after work to do it.”

5 Don’t rely on willpower

“If you need willpower to do something, you don’t really want to do it,” says Segar. Instead, think about exercise “in terms of why we’re doing it and what we want to get from physical activity. How can I benefit today? How do I feel when I move? How do I feel after I move?”

6 Find a purpose

Try to move more at work. Illustration: Mark Long

Anything that allows you to exercise while ticking off other goals will help, says Sniehotta. “It provides you with more gratification, and the costs of not doing it are higher.” For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. “Or the goal is to spend more time in the countryside, and running helps you do that.”

Try to combine physical activity with something else. “For example, in my workplace I don’t use the lift and I try to reduce email, so when it’s possible I walk over to people,” says Sniehotta. “Over the course of the day, I walk to work, I move a lot in the building and I actually get about 15,000 steps. Try to make physical activity hit as many meaningful targets as you can.”

7 Make it a habit

When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.

8 Plan and prioritise

What if you don’t have time to exercise? For many people, working two jobs or with extensive caring responsibilities, this can undoubtedly be true, but is it genuinely true for you? It might be a question of priorities, says Sniehotta. He recommends planning: “The first is ‘action planning’, where you plan where, when and how you are going to do it and you try to stick with it.” The second type is ‘coping planning’: “anticipating things that can get in the way and putting a plan into place for how to get motivated again”. Segar adds: “Most people don’t give themselves permission to prioritise self-care behaviours like exercise.”

9 Keep it short and sharp

A workout doesn’t have to take an hour, says Roberts. “A well-structured 15-minute workout can be really effective if you really are pressed for time.” As for regular, longer sessions, he says: “You tell yourself you’re going to make time and change your schedule accordingly.”

10 If it doesn’t work, change it

It rains for a week, you don’t go running once and then you feel guilty. “It’s a combination of emotion and lack of confidence that brings us to the point where, if people fail a few times, they think it’s a failure of the entire project,” says Sniehotta. Remember it’s possible to get back on track.

If previous exercise regimes haven’t worked, don’t beat yourself up or try them again – just try something else, he says. “We tend to be in the mindset that if you can’t lose weight, you blame it on yourself. However, if you could change that to: ‘This method doesn’t work for me, let’s try something different,’ there is a chance it will be better for you and it prevents you having to blame yourself, which is not helpful.”

11 Add resistance and balance training as you get older

“We start to lose muscle mass over the age of around 30,” says Hollie Grant, a personal training and pilates instructor, and the owner of PilatesPT. Resistance training (using body weight, such as press-ups, or equipment, such as resistance bands) is important, she says: “It is going to help keep muscle mass or at least slow down the loss. There needs to be some form of aerobic exercise, too, and we would also recommend people start adding balance challenges because our balance is affected as we get older.”

12 Up the ante

“If you do 5k runs and you don’t know if you should push faster or go further, rate your exertion from one to 10,” says Grant. “As you see those numbers go down, that’s when to start pushing yourself a bit faster.” Roberts says that, with regular exercise, you should be seeing progress over a two-week period and pushing yourself if you feel it is getting easier. “You’re looking for a change in your speed or endurance or strength.”

13 Work out from home

You don’t need complex equipment. Illustration: Mark Long

If you have caring responsibilities, Roberts says you can do a lot within a small area at home. “In a living room, it is easy to do a routine where you might alternate between doing a leg exercise and an arm exercise,” he says. “It’s called Peripheral Heart Action training. Doing six or eight exercises, this effect of going between the upper and lower body produces a pretty strong metabolism lift and cardiovascular workout.” Try squats, half press-ups, lunges, tricep dips and glute raises. “You’re raising your heart rate, working your muscles and having a good general workout.” These take no more than 15-20 minutes and only require a chair for the tricep dips – although dumbbells can be helpful, too.

14 Get out of breath

We are often told that housework and gardening can contribute to our weekly exercise targets, but is it that simple? “The measure really is you’re getting generally hot, out of breath, and you’re working at a level where, if you have a conversation with somebody while you’re doing it, you’re puffing a bit,” says Roberts. “With gardening, you’d have to be doing the heavier gardening – digging – not just weeding. If you’re walking the dog, you can make it into a genuine exercise session – run with the dog, or find a route that includes some hills.”

15 Be sensible about illness

Joslyn Thompson Rule, a personal trainer, says: “The general rule is if it’s above the neck – a headache or a cold – while being mindful of how you’re feeling, you are generally OK to do some sort of exercise. If it’s below the neck – if you’re having trouble breathing – rest. The key thing is to be sensible. If you were planning on doing a high-intensity workout, you would take the pace down, but sometimes just moving can make you feel better.” After recovering from an illness, she says, trust your instincts. “You don’t want to go straight back into training four times a week. You might want to do the same number of sessions but make them shorter, or do fewer.”

16 Seek advice after injury

Clearly, how quickly you start exercising again depends on the type of injury, and you should seek advice from your doctor. Psychologically, though, says Thompson Rule: “Even when we’re doing everything as we should, there are still dips in the road. It’s not going to be a linear progression of getting better.”

17 Take it slowly after pregnancy

Again, says Thompson Rule, listen to your body – and your doctor’s advice at your six-week postnatal checkup. After a caesarean section, getting back to exercise will be slower, while pregnancy-related back injuries and problems with abdominal muscles all affect how soon you can get back to training, and may require physiotherapy. “Once you’re walking and have a bit more energy, depending on where you were before (some women never trained before pregnancy), starting a regime after a baby is quite something to undertake,” says Thompson Rule. “Be patient. I get more emails from women asking when they’re going to get their stomachs flat again than anything. Relax, take care of yourself and take care of your baby. When you’re feeling a bit more energised, slowly get back into your routine.” She recommends starting with “very basic stuff like walking and carrying your baby ”.

18 Tech can help

For goal-oriented people, Grant says, it can be useful to monitor progress closely, but “allow some flexibility in your goals. You might have had a stressful day at work, go out for a run and not do it as quickly and then think: ‘I’m just not going to bother any more.’” However, “It can start to get a bit addictive, and then you don’t listen to your body and you’re more at risk of injury.”

19 Winter is not an excuse

“Winter is not necessarily a time to hibernate,” says Thompson Rule. Be decisive, put your trainers by the door and try not to think about the cold/drizzle/greyness. “It’s the same with going to the gym – it’s that voice in our head that make us feel like it’s a hassle, but once you’re there, you think: ‘Why was I procrastinating about that for so long?’”

20 Keep it bite-size

Alex Tomlin

I’ve tried and failed a few times to establish a consistent running routine, but that was because I kept pushing myself too hard. Just because I can run for an hour doesn’t mean I should. Running two or three times a week for 20-30 minutes each time has improved my fitness hugely and made it easier to fit in.

21 Reward yourself

Neil Richardson

I keep a large bag of Midget Gems in my car to motivate myself to get to the gym, allowing myself a handful before a workout. Sometimes I toss in some wine gums for the element of surprise.

22 Call in the reinforcements

Niall O’Brien

I tapped into the vast network of fitness podcasts and online communities. On days I lacked drive, I would listen to a fitness podcast, and by the time I got home, I would be absolutely determined to make the right choices. In fact, I would be excited by it. Your brain responds very well to repetition and reinforcement, so once you have made the difficult initial change, it becomes much easier over time.

23 Use visual motivation

Siobhan King

I have kept a “star chart” on my calendar for the past two years, after having three years of being chronically unfit. I put a gold star on days that I exercise, and it’s a good visual motivator for when I am feeling slug-like. I run, use our home cross-trainer and do a ski fitness programme from an app. My improved core strength has helped my running and ability to carry my disabled child when needed.

24 Keep alarms out of reach

Sally Crowe

If, like me, you need to get up early to exercise or it just doesn’t happen, move your alarm clock away from your bed and next to your kit. Once you have got up to turn it off, you might as well keep going!

25 Follow the four-day rule

Joanne Chalmers

I have one simple rule which could apply to any fitness activity – I do not allow more than four days to elapse between sessions. So, if I know I have a busy couple of days coming up, I make sure I run before them so that I have “banked” my four days. With the exception of illness, injury or family emergencies, I have stuck to this rule for 10 years.

Business woman stretching in office. Photo courtesy of .

It’s challenging for a lot of people to work in an energetic manner every day. You must have experienced this problem if you work behind a desk and use your computer to get most of the work done. You can feel vigorous by adding some physical activities to your daily routine. If you don’t do that, then you will feel stressed and eventually face health-related issues.

Here are some tips for you that will keep you from getting lazy and allow you to stay super-active throughout the day:

Start Walking

Walking is an extremely effective exercise. It can keep you fresh and lively. How can you walk at work? The first thing you must do is park your car a bit away from the office entrance. This way you will have to walk for a few minutes to get to your office. After you enter the building, do not walk toward the elevator. Take the stairs instead. When you walk up, you will certainly feel tired, but after you get to your office, you will begin to feel fresh and strong.

Even during your lunch break, divide your time. Allot some time for lunch and allot some time for a short walk. For example, if you have been given an hour for your lunch break, then use the first thirty minutes to eat and use the rest of your break time for a slow walk. If you are overweight, this practice will even help you shed some extra pounds.

Stop Snacking

A lot of office workers who sit behind a desk enjoy snacking while working. If you are fond of snacking, then you should know that this habit is extremely bad for health. If there are vending machines in the cafeteria, then you are likely to eat chips and candies frequently. Junk food will affect your health negatively and it will make you feel lazy. As a result, you will want to go home instead of focusing on your work properly.

If you want to stay active at work, then you must avoid junk food and snacking. It’s recommended that you drink a lot of water instead. Water will help you stay fresh and it’s good for health too. But, if you really love snacking, then get some vegetables and fruits to eat.

Get Up from Your Seat Frequently

Your body needs movement in order to stay fit. If you sit for many hours, then you will not only destroy your health, you will feel lazy at work as well. It’s advised to get up at least once every hour to avoid problems that are associated with sitting. You don’t have to get up and yawn and then continue the same routine. What you need to do is make a few changes around you. If there is a printer close to you, then move it a bit away from you. This way, you will have to stand up to get your printout.

Do some brainstorming and determine how you can get up frequently to move your body. If you don’t follow this advice, you will get tired easily. Hence, you won’t be able to stay active.

If you want to be active at work, then you need to make yourself active by allowing your body to move frequently. Don’t just get up for a lunch break or when you have to go to the bathroom, try to get up whenever you can. Take advantage of your breaks and use them to walk instead of sitting idle. If you are inactive all day long, then you will not feel energetic at all. So, make some changes in your routine by following the tips mentioned above and you will certainly feel lively every day at work.

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Eric Philip is an experienced and fervent writer with diversified expertise in education, travel, health related niches. He is currently providing Dissertation Help to students with comfort and ease of mind for them.

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