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Tips for increasing physical activity

September 11, 2012

By PAMELA REDWINE

Make physical activity a regular part of the day. Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to the post office or store. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing.

Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

At home:
u Join a walking group in the neighborhood or at the local track or shopping mall. Recruit a partner for support and encouragement.
u Push the baby in a stroller
u Get the whole family involved — enjoy an afternoon bike ride with your kids.
u Walk up and down the soccer or softball field sidelines while watching the kids play.
u Walk the dog — don’t just watch the dog walk.
u Clean the house or wash the car.
u Walk, skate, or cycle more, and drive less
u Do stretches, exercises, or pedal a stationary bike while watching television
u Mow the lawn with a push mower.
u Plant and care for a vegetable or flower garden
u Play with the kids — tumble in the leaves, build a snowman, splash in a puddle or dance to favorite music.
u Exercise to a workout video

At work:
u Replace a coffee break with a brisk 10 minute walk. Ask a friend to go with you.
u Take part in an exercise program at work or a nearby gym
u Join the office softball team or walking group.

At play:
u Walk, jog, skate, or cycle
u Swim or do water aerobics
u Take a class in martial arts, dance or yoga
u Golf (Pull cart or carry clubs)
u Canoe, row or kayak
u Play racket ball, tennis, or squash
u Ski cross-country or downhill
u Play basketball, softball, or soccer
u Hand cycle or play wheelchair sports
u Take a nature walk
u Most important — have fun while being active
 
Recipe of the Week

Peach and Caramel Galette

1 (20-ounce) package frozen sliced peaches
1/2 (15-ounce) package refrigerated pie dough
1/4 cup plus 2 teaspoons turbinado sugar, divided
1/4 teaspoon ground cinnamon
1/4 cup fat-free caramel topping

Turbinado sugar has large tan-colored, crystals and a delicate molasses flavor. When baked, it adds sparkle to the golden crust of this free-form pie.

Preheat oven to 425 degrees fahrenheit.

Place peach slices in a medium microwave-safe bowl. Microwave at high 3 minutes or until thawed; drain and return to bowl.

While peach slices thaw, line a large baking sheet with parchment paper. Roll dough into a 13-inch circle on prepared parchment.

Add 1/4 cup sugar and cinnamon to peach slices; toss well. Place peach mixture in center of dough, leaving a 3-inch border. Fold edges of dough toward center, pressing gently to seal. (Dough will only partially cover peach mixture). Lightly brush edges of dough with water; sprinkle with remaining 2 teaspoons sugar.

Bake at 425 degrees fahrenheit for 24 minutes or until golden brown. (filling may leak slightly during cooking). Carefully transfer galette to a serving plate. Drizzle with caramel topping, and serve warm. Yield: 8 servings (serving size 1 slice)

Per Serving: Cal 181 Fat 7g Protein 1.5g Carb 30.9 Fiber 1.1g Chol 0mg iron 0.3mg Sod 171mg Calcium 6mg

Recipe Source: Weight Watchers five ingredients fifteen minute recipes.

Pamela Redwine is a nutrition and food safety agent with the Mississippi State University Extension Service. Article provided by Oktibbeha County Extension Service; for more information call 662-323-5916.

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