Move throughout the Day!
EVERY MINUTE of physical activity counts toward your daily and weekly goals! Taking opportunities to move throughout the day (stretch, walk, dance, move however you enjoy!), even for just minutes at a time, helps keep your mind and body feeling great! Check out these resources to make the most of your time:
- Movement You Can Do Right at Your Workstation
Check out the video library of workstation movements. The videos feature beginning level, low-impact stretches and exercises that can be done without equipment anywhere. - Opportunities to Move
Integrate small opportunities to move into your day! Examples include parking farther away or taking the “long cut” (instead of a short cut). What opportunities to move will you find today? - Active Breaks that Fuel Your Mind & Body
Check out these ideas for 5-15 minute active breaks! Taking an active break allows our brain and body to recharge, so that when we return to work or studying, we can not only feel better physically and mentally, but we can actually be more focused, productive, and creative.
How Much Physical Activity Do You Need?
Your body was designed for movement. The American College of Sports Medicine and the Centers for Disease Control and Prevention (CDC) recommends all healthy adults aged 18–65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes on three days per week. Muscle-strengthening activities should be done two or more days a week working all major muscle groups.
Flexibility
- Two to three days per week for 10–30 seconds per stretch. Perform each stretch two to four times.
- Each stretch should be held to the point of tightness or slight discomfort. Accumulate 60 seconds per stretch.
Neuromotor
- Two to three days per week for 20–30 minutes.
- “Functional fitness training” involves motor skills: balance, agility, coordination, and gait.
If you’re not used to physical activity, start slowly, breaking those minutes into smaller chunks throughout the day. Maybe you can do a 10-minute walk, three times a day, five days a week. You could try taking the stairs at work instead of the elevator or walking to get lunch, instead of driving.
Note: Please be sure to consult your primary care provider before starting any physical activity program or if you have existing health concerns.