1. Fitting Exercise Into a Busy Routine “Those who do not find time for exercise will have to find time for illness.” ~ Earl of Derby

2. Why Exercise? Physical activity is any movement of the body that produces energy. Exercise is physical activity that provides health benefits. How important is exercise? Reduces risk of coronary heart disease (the Nation’s #1 cause of death). Reduces the risk of colon cancer, diabetes, and high blood pressure. Contributes to healthy bones, muscles, and joints. Reduces symptoms of anxiety and depression.

3. Adding Physical Activity There are many ways to add more physical activity to your daily routine. 1.Try mini-workouts. 2.Get up 30 minutes earlier in the morning. 3.Park farther away in the parking lot. 4.Make lunch-time count.

4. Mini-Workouts Mini-workouts are great because they can be done in a small amount of time. Accomplish your 30 minutes of exercise in a day by breaking it down into 10 minute increments. For example… 1 st 10 minute workout = a brisk walk 2 nd 10 minute workout = resistance band exercises 3 rd 10 minute workout = yoga DVD

5. Getting Up Earlier Getting up 30 minutes earlier in the morning allows time for a quick workout. Use this time to incorporate aerobic, strength, and flexibility exercises. Aerobic = biking, hiking, jogging, swimming Strength = resistance bands, dumbbells, squats Flexibility = stretching, yoga Make sure to always stretch before and after your workout!

6. Parking Farther Away Park farther away in the parking lot. If you are going to multiple stores, park in a central spot at the shopping center. Park a few blocks away and walk quickly to your destination.

7. Making Lunch-time Count Make sure to keep a pair of athletic shoes at your desk and take half of your lunch break to go for a brisk walk. Invite co-workers to join you!

8. A few tips: Set Realistic Goals Pace yourself Over time, small changes and improvements can really add up Schedule exercise Make an appointment for yourself!

9. Remember… It is important to consult your physician before beginning ANY new exercise plan or program. This is ESPECIALLY true if you have a health condition that may limit your ability to perform moderate to vigorous physical activity.

10. Power Panther Professionals School-Wide Announce to students that teachers will be focusing on increasing their levels of physical activity. Encourage students to “catch” teachers doing something physically active. Start a walking club before school Take students on a 10-minute walk. Incorporate physical activity into a lesson plan. Sponsor a school-wide fitness activity like a fitness night or an intramural league.