Supporting the Relocation, Travel, and Lifestyle Needs of the American Military Family

By Centers for Disease Control and Prevention
(Last Reviewed March 9, 2008)

"You can't change where you came from. You can change where you are going." — Anonymous

Just knowing that physical activity is good for us doesn't mean that we'll easily be able to make it part of our daily routines—it's sometimes difficult to adopt new habits. But it's important to remember that you can start out slowly and work your way up to a higher level of activity.

Adults need recess too! With a little creativity and planning, even the person with the busiest schedule can make room for physical activity. For many folks, before or after work or meals is often an available time to cycle, walk, or play. Think about your weekly or daily schedule and look for or make opportunities to be more active. Every little bit helps. Consider the following suggestions:

• Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.

• Park the car farther away from your destination.

• Get on or off the bus several blocks away.

• Take the stairs instead of the elevator or escalator.

• Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work. 

• Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.

• Perform gardening or home repair activities.

• Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.

• Use leg power-take small trips on foot to get your body moving.

• Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).

• Dance to music.

• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!

• Make a Saturday morning walk a group habit.

• Walk while doing errands.

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