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  Planning Your Physical Activity

  • Pick an activity you like and one that fits into your life. Find the time that works best for you.
  • Team up with a friend or family member. It will keep you motivated and be more fun.
  • Track your time and progress. It helps you stay on course. Set your activity goals and record your achievements. Before you know it, you'll be able to do at least 150 minutes of activities at a moderate level each week. Every little bit adds up and doing something is better than nothing at all.
  • Every little bit adds up and doing something is better than nothing at all.

Build up over time

  • Start by doing what you can, and then look for ways to do more
    If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often.
rope skipping
  • Walking is one way to add physical activity to your life.
    When you first start, walk 10 minutes a day on a few days during the first couple of weeks.
  • Want to learn more about how to add physical activity to your life?
    • Try to increase "everyday" activity such as doing more household chores.
    • Try walking instead of riding on vehicles for short distance transportation.
    • Have walking exercise after meals.
    • Reducing sedentary time and spend your leisure in active and outdoor activities e.g. ball games, swimming and hiking.
    • Join a fitness group.
    • Talk to your doctor about good activities to try.
photo Clean windows Join a fitness group