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Kaiser Permanente Total Health Tips


  1. Gym options

A health club can be useful, with its array of machines, weights, and classes, but it can also be expensive. If you’re looking for ways to reduce monthly expenses, you can stay active with an alternative. To decide, ask yourself these questions:

  • Can I walk more? A brisk, 30-minute walk offers a wealth of physical and mental health benefits. You can walk on a school track, around your workplace, or in your neighborhood for free. All you need are comfortable, supportive shoes.
  • Can I buddy up? Group fitness is motivating. If you have a partner or exercise circle you can encourage each other. Join or start an Instant Recess session, plan a regular family walk, or play neighborhood basketball.
  • Do I need a challenge? As your fitness progresses, you may be ready to change your routine. While a gym can provide access to special equipment, you can find many free workout plans online or when you sign up for a charity run such as Team in Training

  1. Fit in fitness

Busy day? When you can’t schedule a dedicated workout session, don’t fret. Break up your exercise into 3 or more 10-minute sessions by blending it into what you already do.

Look for opportunities to work in a workout!

  • Arrive earlier. Get to your destination 10 minutes ahead of time and park far away. You’ll have time for a walk before you make your entrance — and time to take the stairs instead of the elevator.
  • Use your workstation. No matter what your workspace you can build in physical activities. Move around while on the phone. Hold a walking meeting. Hand-deliver messages instead of shooting off an email. March in place or stretch at the photocopier. Any movement is better than no movement.
  • Pack a ready bag. Carry a gym bag with exercise clothes and shoes, light jacket for walking outside, and water bottle. Keep athletic shoes and socks with you so you’re ready for a 10-minute walk on the fly. Better yet, wear them to your facility or destination so you can sneak in a walk before you change into work or dress shoes.


How can you fit in a 10-minute workout today?