By Mimi Lodoen, Healthy Workplace Educator

Thinking about getting a little more activity into your week?  According to the Canadian Society for Exercise Physiology (CSEP), “to achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate to vigorous-intensity aerobic physical activity per week in bouts of 10 minutes or more.”

RR-2016-03-23-spring-in-your-step-1If you’re new to activity, start slow and gradually build up. Moderate activity are things such as walking, dancing, leisure cycling, and vigorous activity would be jogging, fast swimming, aerobic/fitness classes or sports such as basketball or soccer. A pedometer, fit bit or some other tracking device can help keep you on track and motivate you to achieve those 10,000 steps /day.

This may seem overwhelming, but in reality it is not beyond most people’s reach.   Here are some tips to help you move a little more each day:

  1. Be sure you always have what you need with you each and every day. This includes, good shoes for walking, comfortable workout or walking clothing, a jacket, and sunscreen.
  2. Have snacks and a lunch ready and with you so that you can spend a few minutes on your breaks getting some sort of activity in, whether it’s a fitness class, a walk, or stretching.
  3. Schedule your activity in each and every day. Avoid working through your breaks or lunch hour as we all need those breaks throughout our day to refresh ourselves including our mind and body.
  4. Set a short-term and long-term goal. Post it at work and at home as  a reminder of what you’d like to achieve.
  5. Keep your activities varied. This will prevent boredom.  Try one or two new activities this spring
  6. Gather your friends, family or colleagues to join in with you.
  7. Reward yourself for your achievements
  8. Most important – have fun and think positive about what you’re doing and what you will be achieving!

Region staff are encouraged to take the Spring Tune-Up Challenge. More information can be found on the Healthy Workplace page on InfoNet.