Go for brisk walks. Brisk walking every day is a great way to start exercising. Find someone who would be interested in joining you for a walk; this could be your spouse, your child, a friend or a neighbour. You can even create a small group of people who go on daily walks together. Most shopping malls also open their doors early so that people can have a safe indoor space to walk. This is a great option if you don’t feel comfortable walking in your neighbourhood. Learn More
Exercise with a friend, family member or neighbour. Make it a social activity, not just an exercise routine. If you regularly visit a mosque or temple, ask your friends and fellow community members if they would be interested in organizing group exercising days, or group walks that you can participate in every few days or once every week.
Keep moving. Avoid sitting in one place for a long period of time. This often happens at work, when people are at their desks for hours and do not get much movement. Consider setting an alarm on your phone that goes off every 30-40 minutes. This will remind you to take a short break and walk around.
Get active with the kids. If you have young kids or grandchildren, playing with them can get you moving and active. Take them to the park and throw a ball around, or play tag with them. Even lifting and carrying them can be a form of weight training, if you do it for long enough. Work those muscles!
Start slowly. If you are not a very active person and want to begin exercising, we recommend starting slowly and gradually increasing you physical activity. If you have any chronic health conditions or are unsure if it is safe for you to exercise, consult your doctor and find out which activities are safe for you to do.
Try to get the whole family, or multiple family members involved. It can make physical activity more enjoyable and more motivating. It will also teach children healthy habits early.
Park farther away from your destination so that you’re forced to walk there.
Take the stairs. If you’re going up an elevator, you can stop one or two flights earlier than you need to, and walk up the stairs to your destination.
Walk to the mailbox instead of driving there. You can even take two or three trips back and forth before you return home.
If you’re waiting for an appointment at a doctor’s office or anywhere else, ask how long the wait will be and then go for a quick walk around the building.
While you’re watching TV or talking on the phone, do some exercises while you’re sitting, and especially during commercial breaks. You can stretch, do squats, pace back and forth, do jumping jacks, or air cycle (move your legs in the motion of cycling).
Keep something on the fridge and near your television to remind you to stay active when you’re waiting or sitting.
Apply for our 2018 SANSAR-Burgundy Young Investigator Award! This $10,000 will be awarded to an outstanding young researcher whose research activities focus on the health of South Asians. Learn more .
EDUCATIONAL SLIDE KIT
SANSAR developed a slide kit to educate healthcare professionals on the growing epidemic of cardiovascular disease and diabetes faced by the South Asian population.