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How to get 30 minutes per day?  

  • Carry your groceries. Make extra trips to carry each bag to the house.
  • Take your mind off exercise. If you have a treadmill at home, watch your favorite TV show and walk for the first 30 minutes.
  • Skip the drive-thru. Walk into the bank, walk inside the dry cleaners. Walk in to pick up your medicines. 
  • Take a scenic walk. Go to the zoo, a park, or a museum. 
  • Use the commercial breaks. During TV show breaks, walk in place. Or, walk around the house.
  • Stay active on the phone. Walk around while talking. 
  • Pets make great exercise “buddy”. Walk your dog, or play with your cat. 
  • Enjoy the outdoors. Pull weeds, rake leaves. Have fun in your garden.
  • Walk in the mall. Go to the mall on cold or hot days.
  • Go the extra mile. When you park your car, choose the space farthest from the entrance.

To print out your own walking program and activity log, click here 

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Health and Wellness Tip

Laugh every day.  It can release endorphins, the healing hormones, and act as the body’s natural pain killer.  Rent a funny movie or call a friend that makes you laugh.  This can lower your blood pressure and boost your immune system.