The Centers for Disease Control and Prevention recommends you get at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous exercise, every week. But finding time to break a sweat after you've taken care of all your other responsibilities is a major challenge at best. Focusing on fitting exercise into your everyday schedule gives you the best chance of meeting your goals.
Park Far Away
If running errands takes up a sizable chunk of your time, turn that must-do into a chance for exercise. Walking, jogging, inline skating or biking to the store is ideal; take a backpack to make carrying your purchases home easy. If you're driving, park at the far end of the parking lot and walk in to the store. If you're taking mass transit, get off at a distant stop and walk the rest of the way. That way, you've already gotten your exercise and can get back on the bus or train with your purchases at the nearest stop.
Play With Your Kids
Your children need your attention and guidance to grow up happy, healthy and secure. They also need lots of play time. So instead of sitting and watching them during the next play date, get up and get involved. If you break a sweat and get too out of breath to sing, but can still speak in sentences, it counts as moderate-intensity exercise.
Walk the Dog
Your dog needs exercise to feel relaxed and confident -- so do you. So get out and walk together. Early-morning walks are usually easier to stick to because you have fewer distractions. Once the dog is used to the routine, he'll act as a built-in alarm clock. The wagging tail and begging eyes may be all the motivation you need not to hit the snooze button.
Stand Up
If you can't escape from desk and office work, try to work a few extra steps into your day whenever possible. Pace back and forth when you're on the phone, or walk down the hall to confer with a colleague instead of sending an e-mail or picking up the phone. You might even be able to talk a co-worker into taking a quick, brisk walk around the building or up and down the stairs during part of your lunch break.
Play
Exercise doesn't have to mean going to the gym. Try physical hobbies like line dancing, kayaking or martial arts. And instead of sitting down to watch television together for "family time," try taking a walk or playing a game of soccer in the backyard instead. Beachcombing, hiking and exploring your city or town on foot are other ways of turning family time into exercise time.
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