Exercise is about more than physical health. It may also help with your emotional and mental health. When you move your body—whether you’re walking the dog, playing tag with your kids, or lifting weights—your brain releases endorphins. These are your body’s natural “feel-good” signals. They help lower stress, reduce negative feelings, and provide more restful sleep.
There are many ways you can be more active. Aim for movement that gets your heart pumping such as climbing stairs instead of taking an elevator, mowing your lawn, or cleaning your home at a brisk pace.
If you’re ready to add more physical activity to your life, here are some tips to get started:
- Talk to your doctor before you start. If you have health problems, or if you haven’t exercised in many years, talk to your doctor about what activities are safe for you, how hard and how often you should exercise, and how to create achievable goals.
- Start slowly. Start with simple activities such as walking, biking, slow swimming, or chores that get you breathing harder. Increase your activity day-by-day.
- Make physical activity a regular part of your day. Make a habit of physical activity. Take a daily walk with family members, friends, coworkers, or pets.
- Choose an activity you enjoy. Find an activity you enjoy and stick with it. Remember to vary it with other activities to improve muscle development.
- Find an activity partner. If exercising regularly on your own is challenging, ask someone to exercise with you. Or join an exercise group or health club. Make exercising more fun and social for better accountability.
Try microworkouts to boost your daily exercise
Getting exercise might be easier if you can find ways to fit it into your daily routine. Here are some tips:
- Get up 15 minutes early to stretch: this keeps your body limber and reduces injury.
- Take a short walk: squeeze in a quick 10 minute walk at lunchtime, or park farther from the store to get some extra steps in.
- Do active chores: wash your car by hand, work in your garden, or add ankle weights while you vacuum.
- Lift light arm weights: do short, smooth reps while you’re on the phone or just watching TV.
- Find active things you enjoy: ride a bike, use a fitness app, or go line dancing.
- Engage the whole family: play tag or take an active vacation that prioritizes movement as much as it does relaxation.