Summer is the perfect time to be active. With sunny days and warm weather, there are many opportunities to move – helping your body and your mind to stay healthy and well.
Small steps for big benefits
Experts recommend being active for at least 150 minutes each week. Break this down into smaller commitments. Focus on 20 to 30 minutes of heart-pumping activity each day, and you’ll experience first-hand benefits, such as:
- Making your heart stronger
- Helping your body fight off sickness
- Reducing stress and worry
- Boosting your energy
- Improving your mood and sleep
Try the FITT plan
When planning to add more movement to your routine, consider using the FITT method to be safe and get the most out of your activity:
- F – Frequency: How often do you move?
Get creative about how to sneak activity into busy days, such as parking farther away from the store, adding an extra walk for a furry friend, practicing seated exercises, or taking short stretch breaks throughout the day. Even short bursts of activity count!
- I – Intensity: How hard are you working?
Moderate activity makes your heart beat a little faster, but you are still able to say a full sentence. If it feels too easy, add a little more and move a little quicker. If it feels too hard, take it slower.
- T – Time: How long do you move?
Aim for 20 to 30 minutes a day, or break it into shorter chunks — like 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening. Once you’ve achieved 150 minutes, try for 300 minutes each week.
- T – Type: What kind of movement are you doing?
Try to mix it up to keep your body guessing! You can:
- Walk, ride your bike, or swim
- Dance, stretch, or play sports
- Do chores, like cleaning or gardening
- Try a fun workout video with a friend or family member
Most importantly, stay safe and have fun! Be sure to talk to your doctor before starting something new, especially if you have a health condition. There’s no perfect way to move—just find something you enjoy and stick with it!