I Will…Exercise Regularly

Exercise helps keep your body healthy and your tissues and organs working properly and helps to ward off many diseases such as heart disease, stroke, type 2 diabetes and osteoporosis, just to name a few.

National health and exercise organizations recommend you do moderately intense physical activity for at least 30 minutes on most (preferably all) days of the week. Doing more vigorous exercise is also encouraged.

At Home

It's convenient, comfortable and safe to work out at home. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day.

Work in the garden or mow the grass. 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.
When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle. Throw away your video remote control.
Walk or bike to the corner store instead of driving.
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.

At the Office

Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day?

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

Play and recreation are important for good health. Look for opportunities to be active and have fun at the same time.

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.
Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
Join a recreational club that emphasizes physical activity.
When golfing, walk instead of using a cart.
Play singles tennis or racquetball instead of doubles.
At the lake, rent a rowboat instead of a canoe.

Medtronic Foundation Sponsors Raising Healthy Kids Free Publication

Raising Healthy Kids, a free 16-page publication, is part of the Medtronic Foundation’s intentional and targeted effort to encourage life-long healthy habits in children. Research tells us that children with good eating and exercise habits grow up to have fewer health problems and even do better in school. Raising Healthy Kids outlines helpful tips that can get families on the path to good health.

Download a copy of Raising Healthy Kids.

Translations

Raising Healthy Kids is available in a four-page translated version for parents whose first language is not English. You will need Acrobat Reader to view these documents. These translated versions of Raising Healthy Kids may be photocopied as needed.

Hmoob (Hmong PDF)

Español (Spanish PDF )

Somali PDF

English PDF