如何随时随地移动更多

It’s really not that hard to fit in fitness. You can get up 和 move just about anytime, anywhere to be more physically active 和 stay healthy. And every minute counts toward the goal of at least 150 minutes per week of exercise. Every time you st和 up 和 do something, you’re taking a step in the right direction.

Move more at home, outdoors 和 just about anywhere.

Get the whole family moving more at home.

Finding ways to be more active around the house sets a good example for kids 和 can help you stay on top of housework. You can combine exercise with other activities, like watching TV, cleaning or cooking.

• 制作积极的家务卡片. Let each family member draw a card each day with a different active task that needs to be done. 晚饭后的清洁, 遛狗, 把垃圾倒出去, folding laundry 和 unloading the dishwasher are all good ways to get your family up off the couch – 和 get the chores done.
  
  
• Clear some space, put on some music, 和 take a dance break! It can re-energize a study session, lazy Sunday or game night. Let each person take a turn as DJ so everyone’s favorites get played.
  
  
• 暂时搁置屏幕. Instead of heading right for the TV or game console after dinner, make that family activity time. Take a walk, practice a sport, or play a game of hide-和-seek.
  
  
• 在看电视的时候收听健身节目. Walk or jog in place or on a treadmill, lift weights, or do yoga while you watch your favorite shows. Break up a TV binge with a bit of activity between episodes. Or challenge each other to see who can do the most burpees, push-ups or jumping jacks during commercial breaks.
  
  
• 改变你家庭的日常生活. Join your kids for a bike ride or shoot some hoops before starting on homework 和 chores. 你们都会感觉更好，思维也会更好.
  
  
• 积极与宠物玩耍. Throw a ball or stick for the dog to fetch. Lead the cat on a string chase around the house.
  
  
• 包括积极的游戏 in family game night, like Twister, charades 和 hide-和-seek.
  
  
• Keep a list of kid-friendly activities h和y 当你听到“我很无聊”的时候."
  
  
• Choose toys for your kids that encourage physical activity, such as balls, skateboards, hula hoops 和 jump ropes.
  
  
• 远离运动器材 where it can easily be used for a quick workout.
  
  
• 而不是总是开着电视 for company or background noise, play music that inspires you to get up 和 move.
  
  

If the great outdoors is your thing, take your workout outside.

Being outdoors can make exercise seem more like play, so you may enjoy it more 和 stick with it. Dress in layers so you’re ready for changes in temperature 和 weather. And don’t forget hats, sunglasses 和 sunscreen.

• 天气好的时候， take a walk or bike ride around your neighborhood.
  
  
• 布置你的花园. Gardening, mowing 和 yard work are a great way to get active outdoors. 没有院子? 没有问题! Try container gardening or a local community garden.
  
  
• 一场大雨过后， put on some old clothes, grab some towels, 和 take the kids out for good old-fashioned mud fight.
  
  

Want even more ways to squeeze a little more activity into your life?

• Always wanted to learn how to ballroom dance, practice karate or shoot a bow 和 arrow? Find an online tutorial 和 teach yourself. It’s never too late to pick up a new skill 和 get more active.
  
  
• 当你外出散步时， throw in some wall push-ups, lunges 和 other exercises. Or do short, one-minute intervals at a faster pace to boost the intensity.
  
  
• 当你在家看电视的时候 do some micro-movements like glute squeezes, abdominal contractions 和 pelvic floor exercises. 你的核心会感谢你的!