No matter where you are on your fitness journey, there are simple ways to get active and fit and add movement to your daily routine.

10 simple ways to get active and fit
  • Walking is a great way to stay active. Aim for at least 30 minutes of brisk walking most days of the week. You can take short walks during breaks at work or longer walks in your neighborhood or a nearby park.
  • Whenever possible, opt for the stairs instead of the elevator or escalator. Climbing stairs is an excellent way to engage your leg muscles and boost your heart rate.
  • If your workplace is within a reasonable distance, consider biking or walking to work. This is not only good for your health but also helps reduce your carbon footprint.
  • You don’t need a gym membership to stay active. There are plenty of workout routines you can do at home. You can find exercise videos online or use fitness apps that guide you through workouts.
  • Low-impact exercises can help improve flexibility, balance, and strength. You can follow along with online videos. You can also join a local class.
  • Put on your favorite music and dance around in your living room. Dancing is a fun way to get your heart rate up and burn calories.
  • If you enjoy sports like tennis, basketball, or soccer, find a local recreational league or simply play with friends and family.
  • Gardening can be a physically demanding hobby. Digging, planting, weeding, and watering all require physical effort.
  • Vacuuming, sweeping, and other household chores can help you stay active. You can even make them more intense by doing them at a brisk pace.
  • Incorporate stretching exercises into your daily routine to improve flexibility and prevent muscle stiffness.
  • If you have a desk job, make an effort to stand up and move around for a few minutes every hour. Consider using a standing desk if possible.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

people riding bikes

What does it mean to be active and fit?

Being active and fit refers to a state of physical well-being characterized by regular physical activity and a level of fitness that allows individuals to perform daily tasks and activities with ease. Here’s a breakdown of what it means to be active and fit:

  1. Regular Physical Activity: Being active means engaging in regular physical activities or exercises. This can include activities like walking, running, cycling, swimming, dancing, playing sports, or participating in structured workouts. Regular physical activity helps maintain good cardiovascular health, strengthens muscles, and improves overall stamina.
  2. Cardiovascular Fitness: Fitness often includes cardiovascular or aerobic fitness. This is the ability of the heart and lungs to supply oxygen-rich blood to the muscles during sustained physical activity. Cardiovascular fitness is essential for activities that require endurance and can be improved through activities like running, cycling, or swimming.
  3. Strength and Muscle Endurance: Being fit also involves having a reasonable level of muscular strength and endurance. This allows individuals to perform tasks that require lifting, pushing, or pulling with ease. Strength training exercises like weightlifting or bodyweight exercises (e.g., push-ups, squats) help build and maintain muscle strength.
  4. Flexibility: Flexibility is an important component of fitness. It refers to the range of motion of your joints and muscles. Being flexible helps prevent injuries, improves posture, and allows for greater ease of movement. Activities like yoga and stretching exercises help improve flexibility.
  5. Body Composition: Body composition is the proportion of fat, muscle, and other tissues in your body. Being fit often involves maintaining a healthy body composition, which typically means having a lower percentage of body fat and a higher percentage of lean muscle mass. This can be achieved through a combination of regular exercise and a balanced diet.
  6. Mental and Emotional Well-Being: Being active and fit also has mental and emotional benefits. Regular physical activity is associated with improved mood, reduced stress and anxiety, better sleep, and enhanced cognitive function. Physical fitness can contribute to an overall sense of well-being and can help combat mental health issues.
  7. Healthy Lifestyle: Being active and fit is often tied to a healthy lifestyle. This includes making nutritious food choices, staying hydrated, getting enough sleep, managing stress, and avoiding harmful habits like smoking or excessive alcohol consumption. A balanced and healthy lifestyle complements physical fitness.
  8. Personal Goals: Fitness is a highly individualized concept. What it means to be fit can vary from person to person based on their goals and interests. Some may aim for specific athletic achievements, while others may focus on general health and well-being.

It’s important to note that fitness is not a one-size-fits-all concept, and it can be achieved at different levels and in various ways depending on individual preferences and circumstances. Additionally, fitness is not solely about appearance; it’s about feeling good, being capable, and maintaining good health throughout life. Regular physical activity and a commitment to overall well-being contribute to a state of being active and fit.

a man working out with hand weights while talking to his trainer

Active bodies active minds

The phrase “active bodies, active minds” highlights the interconnectedness of physical activity and mental well-being. It suggests that engaging in regular physical activity can have positive effects on mental health and cognitive function. Here’s how an active body can contribute to an active mind:

  • Stress Reduction: Physical activity, such as exercise or sports, triggers the release of endorphins, which are natural mood elevators. These endorphins help reduce stress and promote a sense of well-being. Engaging in physical activity can be an effective way to manage and alleviate stress.
  • Improved Mood: Regular physical activity has been linked to improved mood and a reduction in symptoms of anxiety and depression. Exercise stimulates the release of neurotransmitters like serotonin, which can enhance mood and emotional well-being.
  • Enhanced Cognitive Function: Physical activity has been shown to boost cognitive function, including memory, attention, and problem-solving skills. It can improve blood flow to the brain, which is important for optimal cognitive performance.
  • Increased Energy Levels: Staying physically active can increase overall energy levels. When you engage in regular exercise, you may find that you have more energy throughout the day, which can help you stay mentally alert and productive.
  • Better Sleep: Regular physical activity can promote better sleep quality and duration. A good night’s sleep is essential for cognitive function, concentration, and mood regulation.
  • Strengthened Resilience: Engaging in physical challenges and overcoming them can build mental resilience. It teaches you to push through discomfort, set and achieve goals, and develop a can-do attitude that can be applied to various aspects of life.
  • Social Interaction: Many physical activities involve social interaction, whether through team sports, group fitness classes, or workout buddies. Social connections are crucial for mental well-being, as they provide a sense of belonging and support.
  • Mind-Body Connection: Activities like yoga and meditation emphasize the connection between the mind and body. They promote mindfulness, self-awareness, and relaxation, which can lead to reduced stress and improved mental clarity.
  • Healthy Habits: Engaging in physical activity often goes hand-in-hand with adopting other healthy habits, such as maintaining a balanced diet and avoiding harmful substances. These habits collectively contribute to overall well-being.

How do I find time to exercise

Finding time to exercise can be challenging, especially with busy schedules and numerous commitments. However, with some planning and prioritization, you can make fitness a part of your routine. Here are some tips on how to find time to exercise:

  1. Treat your exercise sessions like important appointments. Block out specific times in your calendar for workouts, and stick to those commitments as you would with any other obligation.
  2. Consider exercising in the morning before your day gets too busy. It can give you an energy boost for the day and ensures that you’ve completed your workout before other responsibilities arise.
  3. If you have a flexible lunch break, use that time for a quick workout. You can go for a run, attend a nearby fitness class, or do a short home workout.
  4. If mornings are too hectic, exercise in the evening. It can help you unwind after a busy day. Just be sure to allow some time between your workout and bedtime to wind down.
  5. You don’t need to do long workouts all at once. Consider breaking your exercise into shorter, more manageable segments throughout the day. For example, two 15-minute sessions can be just as effective as a single 30-minute workout.
  6. Look for ways to incorporate physical activity into your daily routine. Walk or bike to work, take the stairs, or do quick exercises during TV commercials.
  7. Be realistic about the time you can commit to exercise. It’s better to have a consistent short workout routine than to set overly ambitious goals that you can’t sustain.
  8. Recognize the importance of exercise for your health and well-being. When you prioritize it, you’re more likely to find time for it. Consider it an essential part of self-care.
  9. Choose activities you enjoy. If you like what you’re doing, you’re more likely to make time for it. Whether it’s dancing, playing a sport, or hiking, find something that you look forward to.
  10. There are many fitness apps and online resources that offer quick, effective workouts that you can do at home or at the gym. They can help you make the most of your available time.
  11. Look for opportunities to combine exercise with other activities. For example, you can listen to audiobooks or educational podcasts while you walk or run.
  12. Life can be unpredictable, so be prepared to adjust your workout schedule when necessary. If you miss a session, don’t get discouraged; just get back on track the next day.

Remember that consistency is key when it comes to exercise. Start with small, achievable goals, and gradually increase the duration and intensity of your workouts as your schedule allows. Finding time to exercise is about making it a priority and being creative in fitting it into your daily life.

Staying active quotes

Quotes can be a great source of motivation and inspiration when it comes to staying active and leading a healthy lifestyle. Here are some motivational quotes about staying active:

  1. “Take care of your body. It’s the only place you have to live.” – Jim Rohn
  2. “The only bad workout is the one that didn’t happen.” – Unknown
  3. “Exercise is a celebration of what your body can do, not a punishment for what you ate.” – Women’s Health UK
  4. “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis
  5. “The best project you’ll ever work on is you.” – Unknown
  6. “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” – Mark Twain
  7. “Your body is your most priceless possession; you’ve got to take care of it!” – Jack Lalanne
  8. “Sweat is magic. Cover yourself in it daily to grant your wishes.” – Unknown
  9. “The only limits that exist are the ones you place on yourself.” – Unknown
  10. “Fitness is not about being better than someone else. It’s about being better than you used to be.” – Khloe Kardashian
  11. “The difference between a goal and a dream is a deadline.” – Steve Smith
  12. “The greatest wealth is health.” – Virgil
  13. “The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.” – Jordan Belfort
  14. “Exercise is king. Nutrition is queen. Put them together, and you’ve got a kingdom.” – Jack LaLanne
  15. “Don’t stop when you’re tired. Stop when you’re done.” – Unknown
  16. “A one-hour workout is 4% of your day. No excuses.” – Unknown
  17. “Your health is an investment, not an expense.” – Unknown
  18. “The body achieves what the mind believes.” – Unknown
  19. “Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson
  20. “You don’t have to be extreme, just consistent.” – Unknown

These quotes can serve as reminders of the importance of staying active, setting goals, and taking care of your physical and mental well-being. You can use them as motivation to stay on track with your fitness and health journey.