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Simple Ways to Get Moving Without Joining a Gym


Get moving! Setting up regular times to exercise with a friend can help you get started.

We all know that exercise and movement help our bodies function and that it is important to move to keep our bodies healthy and lean.

However, life can get in the way. Kids, spouses, work, aging parents, and other obligations can cause our health – and exercising – to take a back seat!

When it comes to our health as we age, getting our heart rate up and our blood pumping is even more important. Regular exercise reduces the risk for heart disease, diabetes, vein disease, depression, and more!

So, how can you take simple steps to get moving? We have some tips:

  • Give yourself reasons to walk. Park far away from the store entrance and get in those extra steps.
  • Instead of use the escalator or elevator, take the stairs.
  • Set a timer or your phone to alert you every 20-30 minutes that it is time to get up and go for a quick walk. (Three 10-minute walks each day add up to 30 minutes of exercise!)
  • When walking, even when not in a hurry, walk at a brisk pace to get your blood pumping.
  • While watching TV, get up during commercials or at regular intervals and do lunges or squats.
  • Do jumping jacks after each trip to the bathroom.
  • Jog in place in your office or pace around during conference calls.
  • Get an accountability partner: This is a person who will go on walks with you during the day, meet you for a class, or simply encourage you to get moving regularly.

Exercise doesn’t always mean pumping iron in the gym or running a mini marathon while secretly trying to outrun the person next to you on the treadmill. Sometimes exercise can mean just getting up and moving around! It’s the perfect time of year for throwing the football around and attempting to be half-decent at Cape Henlopen’s Frisbee golf course. Go for a hike, ride your bike down the trail, or go for a stroll through the woods. Just bundle up on the colder days!

While the world around you starts to slow down this fall and winter, don’t slow down yourself. Eat right, get moving, and have fun!

As part of the bariatric surgery program, participants learn about nutrition and exercise and how the combination can help you lose weight prior to surgery and keep the weight off after surgery. Learn more by calling 302-703-3630 or by attending an educational seminar.


Rachel Swick Mavity

Rachel Swick Mavity

Rachel Swick Mavity, MS, is the Digital Content Coordinator for Beebe Healthcare and is a freelance writer. She lives in Milford with her husband and two children. Her passions include storytelling, photography, healthy products, and coffee.