Make physical activity a regular part of the day

Make physical activity a regular part of the days

Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy—such as taking a brisk 10 minute walk to and from the parking lot, join an exercise class. Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of your daily routine. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days. Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

Here are some more ways to increase your physical activities

At home:

• Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
• Push the baby in a stroller.
• Get the whole family involved—enjoy an afternoon bike ride with your kids.
• Walk up and down the soccer or softball field sidelines while watching the kids play.
• Walk the dog—don’t just watch the dog walk.
• Clean the house or wash the car.
• Walk, skate, or cycle more, and drive less.
• Do stretches, exercises, or pedal a stationary bike while watching television.
• Mow the lawn with a push mower.
• Plant and care for a vegetable or flower garden
• Play with the kids— or dance to your favorite music.

At work:

• Get off the bus one stop early and walk the rest of the way.
• Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
• Take part in an exercise program at work, Coach Sameh is always on hand to offer advice on personal programs to all Education City members...
• Join the office softball or bowling team.

At play:

• Walk, jog, skate, or cycle.
• Swim or do water aerobics.
• Take a class in martial arts, dance, or yoga.
• Golf (pull cart or carry clubs).
• Canoe, row, or kayak.
• Play racket ball, tennis, or squash.
• play basketball, softball, or soccer.
• Take a long leisurely walk along Doha’s beautiful Corniche, during the day or at night.
• Visit City Centre or Villagio and spend an hour ice-skating.
• Most important – have fun while being active!