Find Time for Your Fitness Goals

Posted: Nov. 1, 2005

Engaging in regular physical activity and reducing sedentary activities will make a big difference in your health, psychological well-being, and a healthy body weight.

To lower the risk of heart disease, get at least 30 minutes of moderate-intensity physical activity, at work or at home, on most days of the week. To help manage body weight and prevent gradual, unhealthy body weight gain, get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements.

To keep weight loss off, get at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with their doctor before participating in this level of activity.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

I am a larger woman. Can I be physically active?
Very large people face special challenges trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being active around other people.

Facing these challenges is hard, but it can be done! The Weight Control Information Network says that non-weight-bearing activities, like swimming or water workouts, put less stress on your joints because you don't have to lift or push your own weight. If your feet or joints hurt when you stand, non-weight-bearing activities may be best for you.

If you can't do an activity, don't be hard on yourself. Be proud of pushing yourself up out of a chair or walking a short distance. Pat yourself on the back for trying even if you can't do it the first time. It may be easier the next time, so try again! Remember to appreciate what you can do, even if you think it's a small amount. Just moving any part of your body, even for a short time, can make you healthier.

What are some tips to help me get moving?

• Choose an activity that's fun.
• Change your activities, so you don't get bored.
• Doing housework may not be fun, but it does get you moving! So does gardening, yard work, and walking the dog.
• If you can't set aside one block of time, do short activities during the day, such as three, 10-minute walks.
• Create opportunities for activity, such as parking your car farther away, taking the stairs instead of the elevator, or walking down the hall to talk to a coworker instead of using e-mail.
• Don't let the cold weather keep you on the couch! You can still find activities to do in the winter like exercising to a workout video or joining a sports league. Or get a head start on your spring cleaning by choosing active indoor chores like window washing or reorganizing closets.
• Use different jogging, walking, or biking paths to vary your routine.
• Exercise with a friend or family member.
• If you have children, make time to play with them outside. Set a positive example!
• Read books or magazines to inspire you.
• Set specific, short-term goals, and reward yourself when you achieve them.
• Don't feel badly if you don't notice body changes right away.
• Make your activity a regular part of your day, so it becomes a habit.

Source: U. S. Department of Health and Human Services’ Office on Women’s Health

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