Try to get moving--every little bit helps
Regular physical activity is important for your health and well-being. Anything that gets you moving is good, including things you may enjoy--such as walking your dog, working in your garden, or riding your bike.

Being active for 30 to 60 minutes on most days can help you build strength and fitness, relax and reduce stress, improve your sleep, and make you feel more energetic.

These benefits all add up to lowering your risk of heart disease and other conditions such as diabetes, high blood pressure, osteoporosis, and colon cancer.

Exercise can fit into your day
Even the busiest person can make time for physical activity. Maybe a few of these suggestions would work for you:

• Walk or bike to work, school, or the store. If you drive, park the car a little farther away from where you're going. Use the stairs instead of elevators or escalators.

• Play with your children or pets. Everybody wins!

• If it's too hard to be active before work, try after work--or take a walk during your lunch break. Get a co-worker to join you!

• Avoid labor-saving home appliances. For example, turn off the self-propel option on your vacuum cleaner or lawn mower. In the kitchen, try doing things by hand instead of using your mixer or food processor.

• Exercise while watching TV. You can stretch, use hand weights, or get on a stationary bicycle, treadmill, or stair climber.

• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!

• See if family or friends will join you in making a Saturday morning walk a new tradition.

Talk to your doctor
If you have been inactive for several years or are under medical care, please see your doctor before starting an exercise program. Together, you'll find something that works for you!

You can visit the following websites for more information:
Fitness Fundamentals: Guidelines for Personal Exercise Programs: http://www.fitness.gov/fitness.htm
Active at Any Size: http://win.niddk.nih.gov/publications/active.htm
Physical Activity in Your Daily Life: www.americanheart.org
Tips to Help You Get Active: http://win.niddk.nih.gov/publications/tips.htm
Shape Up America! 10,000 Steps: http://www.shapeup.org/shape/steps.php