When you track how many minutes of activity you get each day and each week, and see it there in front of you in black and white, you can see exactly what you’re doing, and where you’re falling short. This will help you to figure out how to pump up the volume enough to get some real health benefits, and give yourself the credit for what you’re already doing. Do you walk your dog for 30 minutes on a Saturday? Brilliant, write it down! That’s your cardio covered for the day, but as you look on your sheet, are your other days covered? Maybe you could start walking to work, taking the stairs or utilise your lunch break and have a walk around the block to fill in that time slot on the sheet.
For home errands and activities, you could boost what you’re already doing with exercise. When you pop to the shops, walk briskly instead of taking the car. March or jog in place while watching the news or try playing hopscotch with the kids instead of watching them play. Just make sure your heart is pumping. What you’re doing qualifies as moderate if you can still just about talk easily, and a vigorous work out will make you more short of breath. However, also log strength-building exercises and stretching on your sheet as both are as important as cardio and the same rule applies: congratulate yourself on the things you are doing, and make room for the things you aren’t. If you need help getting started, look online for pre-existing activity sheets and consult your doctor before you begin a new exercise regimen, especially if you have any kind of health condition.