Fitting Exercise Into a Busy Routine

“Those who do not find time for exercise will have to find time for illness.”

~ Earl of Derby

Why Exercise?

• Physical activity is any movement of the body that produces energy.

• Exercise is physical activity that provides health benefits.

• How important is exercise?• Reduces risk of

coronary heart disease (the Nation’s #1 cause of death).

• Reduces the risk of colon cancer, diabetes, and high blood pressure.

• Contributes to healthy bones, muscles, and joints.

• Reduces symptoms of anxiety and depression.

Adding Physical Activity

There are many ways to add more physical activity

to your daily routine.1. Try mini-workouts.2. Get up 30 minutes earlier in

the morning.3. Park farther away in the

parking lot.4. Make lunch-time count.

Mini-Workouts

• Mini-workouts are great because they can be done in a small amount of time.

• Accomplish your 30 minutes of exercise in a day by breaking it down into 10 minute increments.

• For example…• 1st 10 minute workout = a brisk walk• 2nd 10 minute workout = resistance band

exercises• 3rd 10 minute workout = yoga DVD

Getting Up Earlier

• Getting up 30 minutes earlier in the morning allows time for a quick workout.

• Use this time to incorporate aerobic, strength, and flexibility exercises.• Aerobic = biking, hiking, jogging,

swimming• Strength = resistance bands, dumbbells,

squats• Flexibility = stretching, yoga

• Make sure to always stretch before and after your workout!

Parking Farther Away

• Park farther away in the parking lot.

• If you are going to multiple stores, park in a central spot at the shopping center.

• Park a few blocks away and walk quickly to your destination.

Making Lunch-time Count

• Make sure to keep a pair of athletic shoes at your desk and take half of your lunch break to go for a brisk walk.

• Invite co-workers to join you!

A few tips:

• Set Realistic Goals• Pace yourself

• Over time, small changes and improvements can really add up

• Schedule exercise• Make an appointment for yourself!

Remember…

• It is important to consult your physician before beginning ANY new exercise plan or program.

• This is ESPECIALLY true if you have a health condition that may limit your ability to perform moderate to vigorous physical activity.

Power Panther ProfessionalsSchool-Wide

• Announce to students that teachers will be focusing on increasing their levels of physical activity. Encourage students to “catch” teachers doing something physically active.

• Start a walking club before school• Take students on a 10-minute walk.• Incorporate physical activity into a

lesson plan.• Sponsor a school-wide fitness activity

like a fitness night or an intramural league.