Finding Time For Fitness

With everyone’s busy schedules these days it can be challenging to fit in at least 150 minutes of activity each week. Fitness should be an essential part of your lifestyle. That’s because being active can lower your risk of type 2 diabetes in two ways:

■ Lose weight

■ Lower your blood sugar

Additional Benefits of being active include:

Better sleep and mood
Improved balance and
flexibility
Lower blood pressure and cholesterol
Lower risk of heart attack and stroke
Lower stress level
More energy
Stronger muscles

Tips for Fitting in Fitness

It can be challenging to find time to reach your fitness goal. Check off each tip below that you try.

To fit in fitness anytime:

Break your 150 minutes into 10 or 15 minute chunks.
Schedule it. Put it on your calendar, and make it a priority.
Tweak your schedule. For instance, get up 30 minutes sooner so you can walk before work. Or have dinner 30 minutes earlier so you can walk after dinner.
Use a fitness app or tracker. These help you make the most of your time.

To fit in fitness while you get to places

Get off the bus or train one stop early. Walk the rest of the way.
Park your car farther from the place you want to go.
Take the stairs instead of the elevator.
Walk or ride your bike to get to places.

To fit in fitness while you watch TV:

Dance, or do side steps.
Lift weights, or use resistance bands.
March or jog in place.
Pedal a stationary bike, or walk on a treadmill.

To fit in fitness while you get things done:

Ask family and friends to pitch in so you have more time to be active.
Mow your lawn with a push mower.
Move briskly while you: Shop, rake your lawn, weed your garden, shovel snow, sweep or mop your floor, carry laundry, or vacuum
Walk your dog
Wash your car by hand

To fit in fitness while you socialize:

Go out dancing with a friend or partner.
Join a walking club, golf league, soccer club, or softball team.
Play soccer, tag, or kickball with your kids or grandkids
Push your child or grandchild in a stroller.
Take a group fitness class.
Talk on the phone with a friend while you march in place, walk, climb stairs, or pedal a stationary bike.
Walk and talk with a family member or friend.

To fit in fitness at work (if you have a desk job):

Ask your co-workers to hold stand-up meetings.
Join a nearby gym. Stop off before or after work. Or go during your lunch break.
Get a standing desk or treadmill desk.
Sit on a fitness ball, instead of a chair.
Take a brisk walk during your coffee or lunch break.
Take part in a fitness program at work.
Talk to coworkers in person, instead of emailing them.
Use a copy machine on the other side of the building.
Walk around or march in place while you talk on the phone.

Your fitness goal is to get at least 150 minutes of activity each week, at a moderate pace or more. How will YOU find time to reach that goal?