Start slowly. Start by doing only a few minutes of activity each day. After a few days, increase the amount of activity until you can go for at least 10 minutes at a time.
Slowly increase intensity. As you get in better shape, keep increasing the intensity of your activity until you are able to be active for 30 minutes or more five or more days a week.
Schedule it. Set aside time in your day to be active and consider it an appointment you can’t miss.
Step away from the TV and computer. Look for opportunities to get away from the TV or computer.
Enjoy it. Choose activities that you enjoy. It will help you keep motivated.
Bring a friend. Friends and family bring motivation and mutual encouragement to a physical activity routine.
Wear a pedometer. Keep track of how many steps you take each day. The average person should take 7,000 steps a day, but an active person should try to reach 10,000. (Available at most local sporting goods stores or by online search).
Break up your routine. Try moderate exercise for 150 minutes a week or 75 minutes a week of vigorous activity.
Play outside. No need to purchase gym memberships. Utilize free resources in your community like parks, trails, community programs, or play in your neighborhood or backyard.
Find opportunities to move more. Park farther away, take the stairs more often than the elevator, walk instead of drive and stand up when talking on the phone.
Sign up for an event. Consider signing up for a community run/walk or other physical activity event and start training.
Too tired? Physical activity will actually increase energy levels.
Sit at a desk all day? Try incorporating brief exercises into your day. Hang this list at your desk to remind you to get moving. Even better, add calendar or email reminders throughout the day.
No motivation? Plan ahead by writing your activity on a calendar or get friends and family involved.
Bad weather? Identify activities that are always available like indoor swimming, mall walking, dancing, climbing stairs, or playing games in a gymnasium.
Travel often? Put a jump rope or resistance bands in your suitcase, choose hotels that have pools or workout rooms, and ask the front desk about nearby parks and recreational facilities.
Watching the kids? Ask your neighbors to watch the kids while you complete your physical activity routine. You can also organize a neighborhood game where everyone gets active together.
Physical limitations? Consult with your physician to understand the types and amounts of physical activity appropriate for you, and try to avoid inactivity.