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Pinellas County Health Dept.
205 Martin Luther King St. No.
St. Petersburg, FL 33701
(727) 824-6900
Office of Chronic Disease Prevention
(727) 820-4114
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Ask a friend to participate in the activity with you so that you can encourage and motivate one another.
Start off slow and easy at 5 to 10 minutes several times a week. Over a number of weeks and months you can gradually work yourself up to doing some activity everyday (30 to 60 minutes for the best benefits).
Always park further away and walk the extra distance.
Climbing the stairs for 15-20 minutes
can burn 150 calories! This time can be easily accumulated throughout the day at home, work and even out shopping.
Dancing is a terrific way to tone muscles, increase your heart rate, and improve your mood. Dancing for just 20-30 minutes can burn 115—170 calories! So grab your spouse or child and dance the night away.
Take physical activity breaks during the work day instead of cigarette or coffee breaks!
Go for a 30 minute walk after dinner instead of watching TV!
Taking a 20-30 minute stroll around your neighborhood or office can burn 70-100 calories. If you step it up a notch and walk briskly for 20-30
minutes you can burn 130-200 calories!
Snacks are a great way to refuel. Choose snacks from different food
groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins.
Walking around a big store pushing a heavy cart burns more calories than you might think. Shopping for about 30 minutes can burn about 120 calories! If you are just picking up a few items, sneak in a quick arm workout by carrying a basket.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Keep a pair of comfortable walking or running shoes in your car and
office. You'll be ready for activity wherever you go!
During commercials, do sit ups, push ups, leg lifts, or jog in place. A
150-pound woman can burn up to 45 calories in 5 minutes.
If the weather doesn't permit you to exercise outside then head inside.
Walk laps inside a mall or grocery store.
Keep an activity log to track your progress. Note when you worked
out, what activity you did, how long you did the activity, and how you felt during your workout.
Spend some time in the sun and make your yard beautiful all at once. 20 minutes of gardening can burn approximately 108 calories!
Don’t forget the sunscreen!
Make a Saturday morning walk a family habit.
A short 10-20 minute walk can burn an additional 100 calories a day!
Do it for the health of your dog and yourself!
During layovers at airports, avoid the mechanized moving carpets that
transport travelers from concourse to concourse. If you're in between flights, walk around the concourse as much as you can.
Grab a friend or family member, and head outside for some fun in the
sun. Play a short game of Frisbee or fly a kite. In 30 minutes you’ll burn
approximately 100 calories!
Try taking a Yoga or Tai Chi class to energize yourself and reduce stress.
Choose a variety of nutritious foods every day. Remember that your health and weight depend on both your eating plan and physical activity level.
Do calf stretches while riding in elevators. Do side stretches while waiting for the copy machine. Stretch your neck while stopped at a red light.
Think of housework as a miniworkout. Household chores such as sweeping, dusting, and ironing can burn about 80 calories if done for 30 minutes!
Walk around while talking on a cordless or cellular phone.
Visit museums, the zoo, or an aquarium. You will walk for hours and not even know it!
Make sure you drink plenty of water before, during and after your workout!
Go sightseeing! Walk around and explore your surroundings. Also, try
packing a resistance band so you can still sneak in some strength training!
Instead of taking your car to the car wash do it yourself by hand. Not
only will you have a clean car to drive, you’ll also burn calories—
about 150 calories for 30 minutes!
Sitting at a desk all day can make you tired. Put an end to your sedentary trend and try to squeeze in a few leg lifts or arm raises!
Prepare yourself for a few lapses, but don't give up! Starting, stopping and restarting is quite common, so don’t let it discourage you.
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