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Fitting in Activity

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Finding time to do physical activity can sometimes be hard but remember it doesn't have to be done all at once! You can add up activity throughout your day. The purpose of the activity does not affect whether it counts toward meeting the guidelines.

Start by taking a look at your daily schedule and:

Narrow down blocks of time where you can fit in more activity.
Create an hourly calendar for each day of the week. Then think about your schedule at work, home, and elsewhere.
Record all of the commitments for your entire week on your calendar. This will allow you to find time slots throughout the week where physical activity can be worked in.
Once you identify some potential times for activity, fill them in on the calendar so you can set an appointment for yourself and your health!

Below is a workout plan that can help you attain a goal weight loss of 1-2 pounds per week.

Day	Activity
1	5 minutes: dynamic stretching (warm up movements: knee ups and donkey kicks) 30 minutes: walk/jog program: wearing a heart rate monitor, to stay in your Training Zone—50-60% MHR) 10 minutes: strength (push-ups, bicep curls with hand weights and abdominal crunches)
2	5 minutes: dynamic stretching (arm circles, leg swings, side bends 30 minutes: lap swim: free style, breast stroke 10 minutes: strength (row, shoulder press, chest press) 5 minutes: static stretching
3	Rest day from exercise. Just play with kids/family, still be active!
4	30 minutes: Yoga class guided to cover warm up, vigorous stretches and slow holding stretches 25 minutes: Bike ride later in the day on varied terrain
5	5 minutes: dynamic stretching (warm up movements: knee-ups and donkey kicks) 30 minutes: walk/jog program: wearing a heart rate monitor, to stay in your Training Zone—50-60% MHR) 10 minutes: strength (push-ups, bicep curls with hand weights and abdominal crunches)
6	Rest day from exercise. Just play with kids/family, still be active!

All activities count as long as they challenge your body and create muscle balance. For example, jobs that are physically active can count, as can active transportation choices such as walking or bicycling. Most importantly, find a workout partner that will help support your routine. Find a time that works for you both and commit to helping each other fit it in!

Increase the intensity of activity you already do. Think about the Perceived Exertion Scale that we mentioned earlier and see what intensity you can get to while cleaning your house, raking leaves or washing your car.

Set a goal to improve in at least one of these areas: strength, flexibility or cardiovascular endurance. A time-measured goal is important so your intensity can ramp up as you build toward your target. You and your workout buddy must hold each other accountable since the intensity may make it more challenging to complete. Make your goal reasonable but something to strive for because consistency is key!

On days you are short on time, decrease your exercise duration and increase the intensity. Perform your muscle-strengthening and aerobic activity together as a circuit. Omit any rest period and this will increase the intensity and help you achieve your goal in a shorter time.