Use your whole body

Aerobic exercise works your heart and lungs. Some examples are walking, running,  and cycling. You can also try swimming. Try adding a few other activities, too. This can help you strengthen and stretch many different muscles in your body.

Strengthen your:

• Lower legs. Go up and down slowly on your toes while you’re filing papers or washing dishes.

• Upper legs. Lower yourself slowly into a chair without using your arms.

Stretch your:

• Back. After you get up from a chair, place your palms on your low back and lean your upper body back.

• Shoulders and chest. Lift your arms overhead and reach tall while waiting for your computer to warm up.

• Lower legs. Raise your toes and press them against a wall (with your heel on the ground).

Find a few extra minutes

Try these tips to add some extra exercise and activity to your day:

• At work. Pick a lunch spot a few blocks away and walk there and back. Take a brisk walk on your break.

• At home. Ride bikes with your kids. Use an exercise bike in the living room while you watch TV.

• On errands. Park a few blocks away from where you need to go and walk there. Power-walk in malls by doing a fast lap or two before shopping.

• At play. Go hiking with friends instead of sitting on a bench. Walk through a street fair instead of sitting in a movie.

Tips for finding exercise time

• Plan your activity by writing it on a calendar.

• Find a buddy at work to walk with during a lunch break.

• Take your kids with you on a short walk after dinner.

• Post a reminder list of the benefits of being active where you can see it.

• Set an alarm to tell you when it’s time for an activity break.