Kevin Durant, Simone Biles, Robert Griffin, John Wall, Serena Williams. What do all these people have in common? They are African American athletes that are a symbol of athletic success for millions of Americans. They gained success in a variety of sports like basketball, gymnastics, football, and tennis. They worked hard and stayed focused. Both adults and youth admire these athletes.

You don’t have to be an Olympian or professional athlete to be active and healthy! Making exercise part of your daily lifestyle can lead to a healthier life. There are many benefits of exercise. It can help to lower your risk of heart disease, reduce complications from diabetes, and help you maintain a healthy weight. Exercise is also helpful for mental health and social wellbeing.

What’s considered physical activity?

Physical activity is not always about spending hours at the gym. There are many ways to become more physically active in your everyday life. Check out these calorie-burning, every day activities that you can add to your daily routine. This extra effort will start to add up!

Every Day Activities

  • Take the stairs
  • Park at the far end of the parking lot
  • Take a walk at lunch time
  • Walk to the store or market instead of driving
  • Get up to change the TV channel
  • Take up gardening
  • Clean your house
  • Have a dance party with your friends and family
  • Join a walking or cycling club

If you want to get more serious about exercise, it is important to know that an ideal exercise program includes 3 parts: Aerobic Exercise, Strength Training, and Flexibility Exercise. A good goal is to work up to exercising 4 to 6 times a week for at least 30 to 60 minutes each time.

There are many resources available to help you make health and exercise a part of your daily life. Girl Trek  is a movement for African-American women and girls that encourage healthy, fulfilled lives through a habit of daily walking. Go 4 Life is an exercise and physical activity campaign for older adults from the National Institute on Aging. Walk with Ease is a walking program that helps people to walk safely and develop the habit of walking regularly.

With these tips, resources, and a little faith in yourself, you can be on the way to living a healthy and physically active life. Don’t delay, let’s all get in shape today!