Moving More for a Healthier Lifestyle

October 2024

Karen Ensle EdD, RDN, FAND, CFCS
Rutgers Cooperative Extension of Union County

The benefits of regular physical activity make a difference in the overall health of those who are active at least 150 minutes a week or more. Everyone needs to find forms of exercise they enjoy and will continue over time. Making sure daily exercise becomes part of your routine makes it easier to continue as part of each day's activities. Check with your doctor if you have medical issues making sure you are not planning to participate in activities that might be too vigorous for your state of health. Here are some tips for exercise success:

1. Choose comfortable shoes or sneakers with laces and good foot, ankle and leg support, along with comfortable loose-fitting clothing that allows you to move easily and is appropriate for the weather and the activity you choose.
2. Plan the time so you are not rushed. Start slowly making sure you "warm up" and then gradually build up to doing 30 minutes of activity on most days. Try to exercise at the same time each day so it becomes part of your routine and lifestyle.
3. Keep your expectations realistic. Look for additional ways to be active during the day. Take the stairs instead of the elevator at work or take a walk on your breaks or at lunchtime. Parking your car at the end of the parking lot could add lots of extra steps that day.
4. Make sure the activities you choose are fun and not overbearing and exhausting. Make sure there is variety in your routine. Keep it interesting and motivating. Try asking a family member or friend to join you. Exercise should never be boring!
5. Choose to walk, ride a bike rather than driving around your neighborhood or on a trip to the corner store. The more steps you do each day, the better it is for your body.
6. The calendar is moving on from summer to fall. Help with the family chores by raking leaves or going to a local farm to pick apples or your Halloween pumpkin. Try playing some pickleball, tennis or a round of golf. Each season has activities that can be added to your routine.
7. Keep track of your daily exercise using a calendar or an activity app on your watch or phone.
8. Create goals for yourself and build in some rewards with non-food items like a trip to the mall for a new clothing item for yourself. Meeting your activity goals successfully will motivate you to continue to seek new and different types of activities that you can add to your weekly/monthly routine.

Remember, movement daily is necessary for your body to stay healthy. It helps your body to strengthen its' ability to prevent chronic diseases and the latest flu or COVID variants. Take these small steps and keep a healthy heart and body now and in the future.