8 Tips to Get – and Stay – Active

Whether you move your body a lot, only a little or somewhere in between, any amount of physical activity is good for your heart and overall health.

And research shows you’ll get the best fitness and heart benefits from combining activities that:

1. Get your heart pumping (like taking a brisk walk, cycling or gardening) and
2. Focus on your muscle health (resistance bands, hand weights, push-ups or squats)

But getting regular exercise isn’t always easy. The most important thing is to squeeze in any amount of movement you can throughout the day. Try these simple tips to help you get – and stay – active. The key is to make physical activity enjoyable and part of your regular routine.

1. Think about exercise as something you can do!

When we think of exercise, many of us picture someone running long distance or sweating it out at the gym for hours.

But being physically active doesn’t have to look that way. In fact, everyday movement – walking, dancing, gardening, a quick game of pick-up basketball or pickleball, vacuuming, or doing simple muscle-strengthening activities all make a difference.

There’s also solid evidence that short bursts of physical activity throughout the day (even 10 minutes or less at a time!) add up and can benefit your heart and health. So, if you’re short on time, try:

• Going for a brisk walk around the block
• Going up and down the stairs a few times
• Jogging in place or doing 25 jumping jacks
• Dancing to a favorite song or two
• Making chores count (vacuuming, scrubbing floors) or planning playtime with kids or grandkids – they’ll keep you moving!
• Parking your car a little farther away from stores or the office to get more steps
• Taking the stairs instead of the elevator or escalator

2. Put it on the calendar.

The best way to make exercise stick is to plan for it. Pick a few days each week and block time on your calendar – just like a work meeting or doctor’s appointment. This can be especially helpful if you’re just getting started. 

3. Set goals and start small.

Set goals that you can measure and achieve. Start small, and you can always build up over time. For example, if you’re just starting, rather than walking 30 minutes five days this week, break it up into “smaller bites” and walk 15-20 minutes three days a week and build from there.  

Choose goals that fit your fitness level and lifestyle and don’t be afraid to try something new. For example:

• A new Zumba, yoga or fitness class
• Reaching a certain number of steps each day
• Signing up to walk, jog or run a 5K 

4. Use reminders to stay on track.

Small reminders, or cues, can help nudge you toward your goals. For example:

• Setting out your sneakers or workout clothes the night before
• Keeping hand weights or resistance bands where you’ll see them
• Setting an alarm or reminder on your phone

It’s also helpful to pair physical activity with other daily routines, like taking a walk before work or after lunch or stretching before bed. Some people share they do squats or lunges while brushing their teeth or watching TV. Exercising at the same time every day can also help make it a habit.

Cues act as gentle triggers that help you get started without overthinking it. Once you start moving, you’ll feel good, and that positive feeling can make it easier to keep at it.

5. Choose activities you enjoy.

You’ll be more likely to keep moving if you’re doing something you enjoy. If you get bored, try mixing it up. Doing different activities keeps it fun and works on different muscle groups too. 

6. Know (and write down) your “why.”

Think about the reasons you want to be more active and write them down. For example, it might be that being active simply helps you feel better overall. Post your reasons somewhere you can see them. Doing so will help motivate you, especially on days you feel like skipping.

For example, are you hoping to:

• Feel happier and have more energy
• Sleep better
• Reduce stress
• Maintain or lose weight
• Lower blood pressure, blood sugar or cholesterol
• Reduce your risk of heart disease or diabetes
• Have fun and connect with others
• Live longer and stay healthy for loved ones
• Other: __________

Need more reasons to move more? Getting up and moving can:

• Help you stay healthy and live longer.
• Lowers the likelihood of depression and sleep problems.
• Cuts the chance you will have heart or blood vessel disease by up to 35%.

7. Buddy up.

Find a walking partner or a friend to join a fitness class with you. Having someone who shows up with you gives you social time. It will also help you stay motivated and stick with your plan. Research shows that people who exercise with others are more likely to stay physically active long term, push themselves more and enjoy it.

8. Plan for what might get in your way.

Many people struggle to fit physical activity into their day. Knowing what might get in the way can help you find solutions.