增加日常生活体力活动的小窍门

jacky

Adults need recess, too! There are 1,440 minutes in every
day. Schedule a minimum of 30 of these minutes for physical
activity. With a little creativity and planning, even the person
with the busiest schedule can make room for physical activ-ity. For many folks, before or after work or meals is often an
available time to cycle, walk, or play. Think about your weekly
or daily schedule and look for or make opportunities to be
more active. Every little bit helps. Consider the following
suggestions:
•  Walk, cycle, jog, skate, etc., to school, work, the store,
or place of worship.
•  Use a pedometer to count your daily steps.
•  Walk while doing errands.
•  Get on or off the bus several blocks away.
•  Park the car farther away from your destination.
•  At work, walk to nearby offi ces instead of sending
e-mails or using the phone.
•  Walk or stretch a few minutes every hour that you are
at your desk.
•  Take fi tness breaks—walking or doing desk exercises—
instead of taking cigarette breaks or coffee breaks.
•  Incorporate activity into your lunch break (walk to the
restaurant).
•  Take the stairs instead of the elevator or escalator.
•  Play with children, grandchildren, or pets. Everybody
wins. If you fi nd it too diffi cult to be active after work,
try it before work.•  Do household tasks.
•  Work in the yard or garden.
•  Avoid labor-saving devices. Turn off the self-propelled
option on your lawnmower or vacuum cleaner.
•  Use leg power. Take small trips on foot to get your
body moving.
•  Exercise while watching TV (for example, use hand
weights, stationary bicycle/treadmill/stairclimber, or
stretch).
•  Spend more time playing sports than sitting in front of
the TV or the computer.
•  Dance to music.
•  Keep a pair of comfortable walking or running shoes
in your car and offi ce. You’ll be ready for activity
wherever you go!
•  Make a Saturday morning walk a group habit.
•  Learn a new sport or join a sports team.
•  Avoid carts when golfi ng.
•  When out of town, stay in hotels with fi tness centers.


SOURCE: Adapted from Centers for Disease Control and Prevention,
Atlanta, 2005.


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