to maintain a healthy weight and reduce your risk of developing heart
disease and diabetes?
Regular, enjoyable physical activity is the key. These six simple steps
can help you and your family move toward a fit future:
1. Make a commitment to physical activity.
2. Make physical activity part of
your daily routine.
Most people identify
TIME as the biggest obstacle to
exercise. The secret is to fit fitness into your normal routine. The good
news is that every step counts. Set a simple activity goal:
at least 10 minutes at a
time; at least 30 minutes total; at least 5 days a week.
There is no way around it. An active lifestyle is essential to maintain a
healthy weight. However, there’s
NO need for painful
exercise or boring workouts. All it takes is a commitment to regular, enjoyable
physical activity – for the rest of your life.
Be active at least 10 minutes at a time.
4. Be active at least 30 to 45
minutes a day.
If you have an hour to go to the fitness center, that’s great. If you don’t,
it’s still possible to get the activity you need for weight management and
overall health. All it takes is TEN minutes of activity at a time –
like walking around the block or around the mall.
You can do it all at once; you can do
10-minute “sparks” of activity. You can do it inside; you can do it outside.
You can do it alone; you can do it with friends. All you have to do is get
of 30 to 45 minutes of
fun physical activity on most days of the week.
5. Be active at least 5 days a week.
Some people like the routine of going to a
class at the gym, while others get bored doing the same thing day after day.
Fitness classes, dancing with friends, playing with the kids, walking the
dog, shoveling snow, it all counts – just do something every day (or
6. Choose activities you enjoy.
Change the “E” word from exercise to
Dance with a loved one, walk the dog, or fly a kite. Put on some music, and
rock around the house. If you love what you are doing, you’ll keep doing it
– and you’ll keep moving toward a healthy weight.
you are interested in participating in a walking program, join our
Fit Fargo 10K-A-Day program.
It is simple and fun.
Adapted from Eat Right
Celebrating Healthy Families