Move More

Last Updated December 14, 2022

Getting regular exercise (experts recommend at least 30 minutes of moderate activity five days a week) will help you:

  • Control your weight,
  • Strengthen your bones and muscles,
  • Improve your mental health and mood,
  • Reduce your risk of a variety of health conditions and diseases, and
  • Increase your chances of living longer.

Here are five tips to help you move more:

  1. Set a goal. Whether your goal is activity-related (exercising a certain number of times each week or trying a new activity, for instance) or health-related (relieving stress or losing weight, for example), make sure it’s realistic and attainable.
  2. Schedule your workout. Scheduling exercise on your calendar will help you keep your commitment and make exercise a healthy habit.
  3. Find a friend. Everything’s more fun with a friend. Plus, a workout partner can support you and help keep you motivated.
  4. Have fun. Pick an activity you enjoy, try something new, find a friend or participate in your favorite team sport.
  5. Track your progress. Tracking your progress will help you stay motivated and on target to achieve your goal.

Do One Thing

Adding extra movement to your day can be as easy as just doing one thing. The key is identifying what that one thing is and then committing to doing it every day. What’s your one thing? Here are some ideas to get you started:

  • Take the stairs instead of the elevator.
  • Park at the parking spot farthest from your destination.
  • Get off the bus one or two stops early and walk to your destination.
  • Walk one or two laps around the block or building throughout the day.
  • Get up and move during TV commercial breaks.
  • Take your pet for a daily walk.
  • Do simple stretches at your desk.

Need more ideas or inspiration?

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