Get More Active
Whether you go to a gym, walk outdoors or exercise at home, here are ways to ramp up your physical activity slowly and safely.
Do bicep curls with a can of food while you march in place
Do more reps or sets
Lift heavier weights
Push a stroller while you walk
Take more steps per day or per week
Use one-pound hand or ankle weights while you walk
How Emma does it:
Takes a gentle stroll around the block for 10 mins 3 time that week.
Total: 30 minutes
Walks around the block 2 times (17 mins), 5 times for that week.
Total: 85 minutes
Walks around the block 3 times (21 mins), 7 days that week.
Total: 147 minutes
Does the same walking as wk 3 plus she adds 3 sets or reps w/ resistance bands for 2 days.
Total: 167 minutes
Does the same exercise schedule plus she adds an hour of dancing with her kids on the weekend.
Total: 197 minutes
These days, Emma is meeting her fitness goal. She’s lost some weight. And her doctor says her blood sugar is lower than it was before she started getting more active.