Let’s Get Physical

Staying active is good for your physical and mental health.

No matter how long it’s been since you last worked out, today is the perfect day to do something to get your heart and lungs pumping, even if it’s just a short walk around the block.

Repeated studies have shown that inactivity is a serious health risk. Leading a sedentary life—sitting for many hours a day—can lead to weight gain, which increases your risk of developing heart disease and diabetes. It’s also connected to certain cancers, osteoporosis and an increased risk of stroke.

Regular physical activity is also good for your mental health. Exercise won’t cure depression or anxiety, but it can lessen the symptoms.

How to Get Moving

A regular exercise routine does not require a gym membership or expensive workout apps or programs. Incorporating short bursts of physical activity throughout a typical day can make a difference long term.

  • Do exercises like arm curls or sit-ups while watching television.
    Stand up and walk around your house when talking on the phone.
  • Up your tempo when you’re cleaning the house or doing yardwork to make the activity more vigorous.
  • Get up from your desk once an hour and walk around your office or home to get your blood flowing.
  • Try alternating your regular desk with a treadmill desk.
  • To keep yourself accountable, schedule times to go for walks or play sports with friends and family members.

Motivation 101

If sticking to an exercise plan is hard for you, it’s time to take a look at your internal motivation versus your external motivation.

Research has shown that internal motivation—that is, doing something because you want to accomplish something—is more likely to help you stick to your healthy living goals. External motivation, like wanting to lose weight to gain others’ approval, is more difficult to keep going.

To stay motivated to exercise regularly:

  • Include all four types of exercises—flexibility, strength, balance and endurance.
  • Track your progress to see how far you’ve come.
  • Celebrate successes with a self-care gift or activity.
  • If you’re struggling to find your internal motivation to exercise, a physician, psychologist or a professional personal trainer may be able to help you.

Our health providers are here to help you stay as healthy as possible. Walk in or reserve a time with Hold My Spot.


nih.govmedlineplus.govohio.eduJournal of Sports Behaviorhhs.govnia.nih.gov

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