K-State Research and Extension

Make It Fun!

Add music

• Music makes a strenuous activity seem easier and more enjoyable!
• Warm up, stretch and cool down to music that around 100 – 110 beats per minute (BPM).
• Strength exercises should be approximately 110 to 120 and endurance (aerobic) higher than 120 BPM.
• Determine the beats per minute to your favorite tune using a BPM calculator.

Buddy Up

• A fitness buddy gives you that extra push.
• A recent study shows that people were five times more likely to exercise if their spouse did. 
• Your fitness buddy could have two legs, four legs, or no legs at all!

Try a new activity

• Take classes or join group activities, such as Yoga, Pilates, Pound, a spin class, water exercise, belly dancing, kick boxing, just to name a few.
• Invite friends for a hike or bike ride on Saturday mornings.
• Prevent boredom – make it something you look forward to!

Get outside

• Research suggests that taking exercise outdoors can decrease feelings of tension, anger and depression.
• Unplug from technology and take a hike!

Play, like a child

• Swing on a swing set to work your upper body; jump rope for your heart; play tag to burn up calories; play hopscotch to improve balance; or organize a ball game!
• The bottom line is, people of all ages benefit from unstructured play time.