5 steps to increase your physical activity

Physical activity is part of the foundation of a healthy lifestyle. Physical activity does not only mean maintaining a regimented exercise routine. There are many ways you can add exercise to your day so you can reap the benefits without breaking a sweat. If you prefer a strenuous workout, that’s great too! Just know that even getting up from your work desk every hour and taking a walk around the parking lot has health benefits.

1. Do a reality check: Be completely honest with yourself about how fit you are. Start slowly. Many people bite off more than they can chew at first, leading to frustration, making it more likely that you’ll stop before making any real progress. Pick something you like so you’re more likely to stick with it. Keep track of your progress so you can see how far you’ve come.

2. Set a fitness goal and make a plan: Want to run a 5K but have never run before? Maybe you want to go from a 5K to a 10K. Would you love to be able to walk up a flight of stairs without getting out of breath? Regardless of where you start, be sure to start with a plan. Set realistic goals and reward yourself (without food!) when you reach them. Talk to someone who has experience doing what you want to do for recommendations. Try to schedule your workouts like you would any other appointment.

3. Recruit a friend: You’re less likely to drop out of a workout if you know a friend is waiting for you. Find a friend who has a “you can do it” attitude; that positive energy is contagious and will keep you going after the initial excitement of starting something new wears off. An activity buddy is also good for any emotional support you may need along the way. If you need to meet with a coworker, come to their desk instead of sending an email, or suggest going for a walk instead of sitting in a conference room.

4. Fuel your body: Physical activity burns calories, so you may feel hungry once you start moving more. Pay attention to your hunger and satiety cues. Choose whole foods like fruits and vegetables, lean protein, and healthy fats. A balanced diet will keep your energy reserves full and help build muscle. Water is also a type of fuel. Your body doesn’t work as efficiently if you’re dehydrated, so aim for at least 8 glasses of water a day, before, during and after your physical activity.

5. Don’t give up: some days will be easier than others. Life gets in the way sometimes and you might miss a workout because you’re sick or just need a break. The key to continuing your success is not to throw in the towel if you miss a few days. Everyone loses days, but people who stick to their routines don’t let those missed days derail their overall success. Progress is made slowly over time, so pick up where you left off and keep up the great work!

Physical activity is a fun way to start building a healthy lifestyle. Everything helps, so whether you want to try an indoor cycling class or be able to play catch with your kids, your journey begins with the first step!