This document provides tips for easy and effective exercise. It begins by outlining common excuses for not exercising, such as lack of time or energy. It then provides four tips: 1) Increase daily movement through activities like cleaning, walking meetings, and playing with kids. 2) Start slowly and focus on enjoyment rather than goals. 3) Make exercise fun by pairing it with enjoyable activities or other people. 4) Stay motivated by setting goals, rewarding accomplishments, keeping consistent routines, and tracking progress. The overall message is that small increases in daily activity can provide mental and physical health benefits.

1. Easy Exercise Tips
Prepared by:
Vincent Andam
2 PISMP PJ

2. Introduction
• Exercise is one of the easiest and most effective
ways of improving both your physical and mental
health. As well as lowering your risk for serious
health problems, a little regular exercise can ease
depression and anxiety, boost energy and mood,
and relieve stress.

3. Why we don’t exercise
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“I don’t have enough time to exercise.”
“Exercise is too difficult and painful.”
“I’m too tired to exercise.”
“I’m too old to start exercising,” “I'm too fat,” or
“My health isn’t good enough.”
• “I’m not athletic.”
• “Exercise is boring.”

4. Easy exercise tip 1: Move more in your
daily life
• In and around your home. Clean the house,
wash the car and tend to the yard and garden,
• At work and on the go. Look for ways to walk
or cycle more. For example, bike or walk to an
appointment rather than drive, banish all
elevators and use the stairs, walk to the bus
stop, park at the back of the lot and walk into
the store or office, take a walk during your
coffee break.

5. • With friends or family. Walk or jog around the
soccer field during your kid’s practice, make a
neighbourhood bike ride part of weekend
routine, play tag with your children in the yard or
play exercise video games.

6. Easy exercise tip 2: Start slowly—A little is
better than nothing
• Focus on activities you enjoy. If you hate jogging,
you won’t be able to maintain a jogging program
no matter how good it is for you. On the other
hand, if you love to swim, dance, or play tennis
you’ll find it easier to sick with an exercise
program that’s built around those activities.
• Take it slow. Start with an activity you feel
comfortable doing, go at your own pace, and
keep your expectations realistic.

7. • Focus on short–term goals, such as improving
your mood and energy levels and reducing
stress, rather than goals such as weight loss or
increased muscle size, as these can take longer
to achieve.
• Make exercise a priority. It’s one of the best
things you can do for your physical and mental
health and by making exercise a priority in
your life, you’ll be more likely to stick with it
over the long-term.

8. • Go easy on yourself. Do you feel bad about your
body? Instead of being your own worst critic, try
a new way of thinking about your body. No
matter what your weight, age, or fitness level,
there are others like you with the same goal of
exercising more.

9. • Expect ups and downs. Don’t be discouraged
if you skip a few days or even a few weeks. It
happens. Just get started again and slowly
build up to your old momentum.

10. Easy exercise tip 3: Make exercise fun
Pair an activity you enjoy with your exercise
• Take a dance or yoga class.
• Blast some favourite music and dance with your
kids.
• Make a deal with yourself to watch your favourite
TV shows while on the treadmill or stationary
bike.
• Workout with a buddy, and afterwards enjoy
coffee or a movie.
• Enjoy outdoor activities such as golf, playing
Frisbee, or even yard work or gardening.

11. Make exercise a social activity
• Exercise can be a fun time to socialize with
friends and working out with others can help
keep you motivated.

12. Easy exercise tip 4: Stay motivated
Set yourself goals and rewards
• Rewarding yourself for reaching an exercise
goal is one of the best ways to stay motivated.
Other ways to keep your exercise program
going
• Be consistent. Make your workouts habitual
by exercising at the same time every day, if
possible.
• Record your progress. Try keeping an exercise
journal of your workouts.

13. Conclusion

14. Thank You