Healthy Living with a Busy Schedule
Activities Into Your Daily Lives (activity guide .PDF)
staying on track info
Research shows that multiple short walks throughout the day can help you
establish the physical activity habit. Also, by getting up and taking short
walks (2-5 minutes) you can prevent the discomfort of fatigue and stiffness
that often accompanies long hours working at your desk.
Choose Activities You Enjoy
In order to maintain consistent physical activity you must find an activity
that you enjoy and can fit into your schedule without difficulty. The best
exercise for you is the one that you like to do and can continue to enjoy
for a lifetime.
If you are just getting started with physical activity it is best to choose
a moderate intensity activity such as walking, gardening, or dancing. You
can develop the physical activity habit by adding short walks throughout
your day that will add up to 30 minutes of moderate physical activity.
Research has revealed that accumulating moderate intensity activity
throughout your day will lead to a significant reduction in health risks and
will also lead to greater success with exercise adherence.
If you have already established the exercise habit, you will want to
experiment with a variety of physical activities that will continue to
challenge you and help you maintain motivation. Once an exercise becomes
tedious it is time to try something new or simply add variety to an old
routine. For example, if you have been walking or jogging for several months
or longer and you are beginning to feel bored, you can spice up your routine
by walking or jogging some of the nature trails in the Columbus Metro Parks.
You could also add yoga, Pilates, or weight training to your walking or
jogging routine (separate days).
Remember, whether you are just starting out or you have been exercising for
years, motivation is the key to exercise adherence.
Long term stress can create a tremendous strain on the cardiovascular system
and can eventually contribute to heart disease. Although we cannot eliminate
stress in our lives, we must find a way to reduce and cope with our stress.
Some great stress reduction techniques include:
1. Physical Activity
2. Progressive Relaxation Techniques
3. Deep Breathing
5. Take a Break – When the stress builds get up and take a short walk.
There are many more methods available for reducing stress but the key to
reducing stress in your life is to experiment with a variety of stress
reduction techniques until you find the method or methods that work best for
you. Once you have established your stress reduction technique, you will
need to remain consistent with your chosen method, especially during periods
of increased stress in your life.
Eat in moderation and eat foods that are nutrient dense. Too often we
subject ourselves to the fast food philosophy of consuming food in extra
large portion sizes that are calorie dense but relatively poor in nutrient
content. Here are a few tips for eating heart healthy:
Cook only enough food for one moderate portion size.
Use small plates when serving food. This encourages smaller portions.
After serving the food, put away any extra portions so that the temptation
to go back for seconds will be less.
Eat dinner before 6:00 PM and do not snack after this time in the evening.
If you cannot eat dinner early, focus on making dinner your smallest meal of
Eat whole grain breads and cereals and greatly reduce the quantity of
refined sugar in your diet.
Eat fruits and vegetables!
Pack your lunch rather than buying fast food. Packing your lunch is cheaper
and healthier than buying fast food.
Staying on Track with Your Fitness Goals
Other Joint Conditions (PowerPoint)
and Prevention (.PDF)
Copy Machine Stretches
Exercises No. 1
Office Exercises No. 2
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