Do any of these excuses sound familiar? I’m too busy. I’m too tired. I can’t find the time. Physical activity is not all or nothing. When we think of getting fit we usually think of spending hours in the gym or running a mile a day. Those are not the only ways to be active. You are in control of how much you do. This means you control how great you feel. You ask yourself how much physical activity do I need? The recommended amount of physical activity for adults is 30 minutes a day. Exercising doesn’t have to be hard or all at one time. Try to fit it into your daily schedule. The more physical activity the more benefits such as:

Controlling weight and blood pressure

Decrease risk of heart disease

Lowers some cancers and strokes

Helps manage diabetes

Becoming physically fit will give you a stronger heart, lungs, muscles, and flexibility.

When you begin to exercise you breathe heavier; this is a sign that you are working your lungs, making them stronger. When you work your muscles more than normal, you may feel sore the next day. This is a sign that your muscles are getting stronger. Pay close attention to your body; soreness is one thing and pain is another. If you feel pain stop immediately: you exerted yourself too much. You want to push yourself to do more, but not all once. Remember you are in control of how much you do to improve your health and feel great. Becoming physically fit is a gift to yourself so do something you will enjoy!

Before you start an exercise routine, discuss your new plans with your physician.

Here are a few suggestions to help you move more:

Take the stairs instead of the elevator

Park farther away from stores

Use the drive-thru less often

Move during commercials when you watch TV

Go for walks with your family, co-workers or friends

Dance to a song on the radio

Play outside with your children

Go for a walk after dinner

It is important to have fitness goals, but keep in mind: it’s a journey not a destination.

Terry is an Adult Expanded Food and Nutrition Education Program assistant