Perimenopause - Menopause Exercise Tip, April 15, 2007.

More Easy Exercise Tips (from the American Heart Association).
 

Whether you're watching TV at home, working in your office, or on vacation, it's easy to fit short bouts of exercise into your day. Even if you're starved for time, these tips can help you get the essential physical activity you need to help improve your cholesterol..

At Home:

• Work in the garden or if you don't have a garden volunteer to help someone else. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.

• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.

• Walk or bike to the corner store instead of driving.

• When walking, pick up the pace from leisurely to brisk. Choose a hilly route.

• Instead of asking someone to bring you a drink, get up off the couch and get it yourself.

• Stand up while talking on the telephone.

• Walk the dog instead of letting it out the door.

• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.

• Stretch to reach items in high places and squat or bend to look at items at floor level.

• Keep exercise equipment repaired and use it!
   

At Work:

• Brainstorm project ideas with a co-worker while taking a walk.

• Stand while talking on the telephone.

• Walk down the hall to speak with someone rather than using the telephone.

• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.

• Walk while waiting for the plane at the airport.

• Stay at hotels with fitness centers or swimming pools and use them while on business trips.

• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.

• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.

• Participate in or start a recreation league at your company.

• Form a sports team to raise money for charity events.

• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.

• Schedule exercise time on your business calendar and treat it as any other important appointment.

• Get off the bus a few blocks early and walk the rest of the way to work or home.

• Walk around your building for a break during the work day or during lunch.
   

At Play:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)

• See the sights in new cities by walking, jogging or bicycling.

• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.

• Play your favorite music while exercising, something that motivates you. Choose music with different rhythms to help you increase or decrease your pace.

• Join a recreational club that emphasizes physical activity.

• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.

• When golfing, walk instead of using a cart.

• Play singles tennis or racquetball instead of doubles.

• At a picnic, join in on badminton instead of croquet.

• At the lake, rent a rowboat instead of a canoe.

• 
  oin a health club or a local recreation center and stick to regular visits. If you have a friend to go with, you'll be motivated to move more!

Return to the Menopause Relief Exercise Index.