Lillian Greene-Chamberlain, Ph. D.
International Physical Fitness and Sports Consultant
As a former track and field three-time All-American, US National and Pan American Games Champion and record holder, I've continued to incorporate exercise into my daily routine. In order to maintain a fit body, overall health and a high quality of life, I exercise 30 to 60 minutes a day (continuously or divided into shorter sessions), at least five days a week. My routine includes cardio, resistance training and mind-body movements, which vary from day to day. I also build other activities into my daily routine, including the use of a pedometer (targeting 10,000 steps a day), walk breaks instead of coffee breaks, long walks instead of long lunches, taking the stairs instead of the elevator, and walking on short errands instead of driving. When traveling on business, in addition to power walking, I practice yoga to relieve stress and use exercise bands to maintain upper and lower body strength.
Posted on May 1, 2008
Catherine Baase, M.D.
Global Director of Health Services, The Dow Chemical Company
While time constraints do not allow me to always get 30 minutes of exercise a day, I do strive to achieve this level of activity. Most of the time I go for brisk walks with my husband. I also do interval training with walking and jogging. In the summer, I bike ride, hike, water ski and kayak. I often work out in the company fitness center, but since I travel frequently I also try to walk the airport terminals between flights, use the hotel fitness centers or use an exercise band in my hotel room. For extra family time I take my granddaughter bike ridding or swimming at the local pool. My favorite way to exercise is with my family. They are my top priority, and I love spending time with them. Exercise encourages us all to live healthy lives!
Posted on April 16, 2008
Susan Dell
Co-founder and Chairman of the Board of the Michael and Susan Dell Foundation
I get a high quality, 30-minute workout on the stairmaster, spin bike, or by swimming, weight lifting, running, speed walking or crunches/abdominal work. Increasing mental toughness through sports is a great way to overcome everyday adversity at work, school or home.
Exercise is also a great way to bond with your children. Some of the best talks with your children unfold during activities away from cell phones and video games. So take those vocabulary words your child needs to memorize on walks together, or just spend some time talking about each other's day. The homework gets done, your body is energized and your relationship is strengthened. I make exercise a priority and FIT it in! Find this Important Time!! We're all pressed for time, so I like to work out in the morning before I shower. Exercise could be the most important 30 minutes of your day!
Posted on April 10, 2008
Melissa Johnson, M.S.
Executive Director, President's Council on Physical Fitness and Sports
I try to fit physical activity in whenever I can, whether it's first thing in the morning or after work. I love weekends, when I can work out leisurely at the gym, take a yoga or pilates class and spend some quality time stretching. During the week, sometimes I just hit the treadmill and weights early in the morning, since I have a fitness center in my building.....very convenient! With busy schedules, it's important to make activity a priority—as routine as brushing our teeth. We wouldn't miss a day brushing our teeth, would we? Often I have to engineer activity into my workday, whether that's taking the stairs instead of the elevator or taking a 30-minute walk on the National Mall. It's quite a treat to walk by the U.S. Capitol and Washington Monument, an added benefit of living in Washington, D.C. One of my favorite things to do when I travel is to explore a city on foot. Some cities are home to beautiful national or local trails and parks. I enjoy walking or running through a city, on trails, through parks, or around lakes. It's a great way to get to know a city and even meet new people! The best thing about being active is that we can all choose activities we enjoy. There is something for everybody, whether it's done in the privacy of your home, at a fitness center, or in the great outdoors. Regular physical activity is great for stress management as well—great for the body, mind and spirit!
Posted on March 31, 2008
Charles Moore
Executive Director of the Committee to Encourage Corporate Philanthropy
In order to exercise every day, I work out first thing in the morning for 60 minutes. A combination of pilates, aerobics and weights thwarts colds and occasional overeating. Exercise gets each day off to a great start, sustainable for the whole day.
Posted on March 28, 2008
Jerry Noyce
Board of Directors, Health Fitness Corporation
Physical activity, whether through exercise or playing sports, is an important part of my daily life. Due to a busy schedule, I am unable to play sports as much as I’d like, so I incorporate exercise into my lifestyle instead. I’ve been a jogger for the past 30 years and continue to jog 40 minutes, four to five times a week. No marathons, no 5Ks, just jogging at a comfortable pace. My wife and I also get in periodic walks whenever we can. She plays tennis for her exercise a couple times a week. When I travel, I’m not always able to jog. Instead, I walk the steps of office buildings whenever possible, walk to my airplane gate rather than take the moving sidewalk and get in plenty of stretching. It’s easy to not work physical activity into my routine. But I miss the sense of accomplishment, having had a walk or jog, if I neglect these activities for too long. Hope you get a chance to experience that feeling too!
Posted on March 25, 2008
Bill Greer
Vice President, Benefits for the Kellogg Company
In order to get 30 minutes of exercise a day, I run. The only way I get my workout in is if I do it first thing in the morning. Otherwise, work interferes, and I have difficulty finding the time. To make running fun and to give me some incentive to get out of bed (particularly on cold winter mornings in Michigan); I try to run with other people. That way I get multiple benefits - the physical benefits from running and the mental health benefits from socializing with my running buddies!
Posted on March 20, 2008
Dot Richardson, M.D.
Olympic Softball Player, Medical Director of the National Training Center
It becomes increasingly difficult to get time in for myself in light of the demands from work and family. Nevertheless, it is important to make time for my own health and fitness. A treadmill at home helps me get 30 minutes of exercise a day when time slips away due to a busy work schedule. I can also exercise by walking my two Bichon Frises. It becomes a better work out for me and the dogs by taking the walk to a jogging level. Also, the fitness center provides a strong, structured program that helps me keep focused on better fitness and health! Creativity in implementing physical activity into your daily life will help you reach the minimum 30 minutes a day our bodies need and crave. Stay creative and think about ways to keep your body moving!
Posted on March 14, 2008
Edward Laskowski, M.D.
Co-director of the Mayo Clinic Sports Medicine Center and professor at the Mayo Clinic College of Medicine
My family loves to do outdoor activities together. When the children were younger, we’d backpack in Colorado with the kids in carriers; their first big hike with my wife and me was a six mile roundtrip when they were four and three years old. As they grew older, they joined us hiking, biking, running, snow skiing, snow shoeing, and rock climbing. After dinner, we often walk around the neighborhood together and catch up on the day’s events. There is something special about outdoor activity that uplifts our spirit and connects us with nature. The sun has a powerful motivating force, and the fresh air is invigorating. In Minnesota, winter is cold and long, but we find that the season passes more quickly if we get outside and do winter activities, such as skiing or snow shoeing, or even just continuing our nightly family walks. You notice so many more wonders of creation when you are outside… the animals, birds, sky and landscape.
Posted on March 9, 2008
J. Nick Baird, M.D.
Associate Clinical Professor, Department of Obstetrics and Gynecology, Ohio State University
I engage in various activities to get 30 minutes of activity each day. When I exercise with family and friends, I enjoy hiking and biking. By myself, I walk my dog for three miles and ride my bike. The walk is great for my dog, but even better for me! Walking my dog regularly has allowed me to develop a daily routine, and this is the secret to my success - consistency! I recommend doing whatever you do daily, as it makes the experience more enjoyable. For me, I can reflect on nature and life while walking my dog. As a busy schedule is no excuse for a lack of exercise, I work out right after I get out of bed, before I have an opportunity to make excuses.
Posted on March 4, 2008
John Burke
President, Trek Bicycle Corporation
To get 30 minutes of activity a day, I get up early in the morning and go for a run in the winter months. In the summer, I love to ride my bike. I can do it on my own, but I love to ride with friends in the neighborhood, especially on the weekends. My wife loves to ride with me, so that makes it easier. I also bike ride instead of drive. Forty percent of car trips are less than two miles long, so last summer my goal was to ride my bike on all trips less than two miles. Great exercise and good for the environment! My other favorite activity is running, especially while I travel. There is no better way to see the city then during an early morning run. I recommend others ride their bikes or walk for all distances less than two miles. Do it for a week and you will realize it will change your life! The key to fitting exercise into my schedule is to ride or run first thing in the morning and make it a routine part of my day. I get up early, have breakfast, read the paper and hit the road.
Posted on February 29, 2008
Tedd Mitchell, M.D.
Medical Director, Cooper Wellness Program
Exercise at daylight. Those who work out first thing in the morning find that they make it happen. If they wait until later, variations in the day’s schedule become an impediment. Keep the exercises simple. Practical is better than pleasant. Gyms across town, complicated bike routes and workout groups are nice but make implementation and maintenance of a routine difficult. Those who are less than committed tend to fall off routines that require much planning. A simple walk through the neighborhood or working out at home is more practical. Keep a “workweek” mindset (Monday - Friday).
I recommend that people start each workday with exercise. It keeps them active five days a week and gives them a break on the weekend. If it’s a workday, it’s an activity day. Lastly, keep it consistent. This is where jotting down what you've done is helpful. Making a quick note after each bout of activity helps keep people honest. It also helps people track their progress. My wife and I start each workday with a two to three mile jog. We have some weight training equipment at home, which we use for light weight workouts. I swim 1500-2000 yards two to three afternoons a week. The variation in my routine is enough to keep me interested. Also, all of this is done during the workweek, so I'm not “playing catch up” with my exercise on the weekends.
Posted on February 27, 2008
Paul Carozza
Founder, RunTex, RunTex University & RunTex Events
My wife and I get our 30 minutes of exercise a day by meeting friends three times a week for what we call “the morning group.” This group keeps us motivated through friendship and camaraderie. By training with friends three times a week, it is very easy for us all to get in our 30 minutes of activity a day. In fact, our 30 minutes a day often turns into 60-90 minutes. We are all committed to taking care of our mind and body through daily physical activity.
Posted on February 22, 2008
Mary Lou Retton
Gold Medal Olympic Gymnast
Taking the stairs every chance I get really adds up throughout my busy day. Before I know it, I have accumulated 30 minutes of cardio without much effort!
Posted on February 19, 2008
Andy Roddick
U.S. Tennis Pro
When I am at home in Austin, TX, I really look forward to hitting the local outdoor trails around the city for a nice run. Being outside in the fresh air surrounded by nature is very peaceful and helps me to relieve stress. After a good run, I can return to my day refreshed and focused!
Posted on February 15, 2008
Kirk Bauer
Vietnam War Veteran, Executive Director, Disabled Sports USA
First, as an above knee amputee turning 60 on Feb. 14, I need to adapt my activities to my disability and age. My sports are snow skiing, bicycling, walking and swimming. I also like to occasionally water ski, golf, snorkel, and hike. Cycling, my favorite activity, is particularly good for us older Americans because it is not so jarring on joints and muscles as running. That is particularly true for amputees as well, although I know many of my amputee friends who run. Even around Washington DC, you can cycle well into the winter. My most recent day outside on the bike was January 14 and I did 50 miles. Dress warmly!
Like many people with physical disabilities, I have taken up individual vs. team sports. It is easier to do them anywhere with family and friends and I don't have to assemble a "team" of members with disabilities to participate.
It is important to know that no matter what your disability, you can be active. Disabled Sports USA, has members with spinal cord injuries, blind and even triple amputees who snow and water ski, hand cycle, swim, scuba, golf and even rock climb (yes a paraplegic can rock climb!). There is adaptive equipment and teaching techniques for nearly all sports now.
My adaptations are "outriggers" for snow skiing (forearm crutches with small ski tips at the end and one ski to ski on my remaining leg); a "clipless" bike shoe/clip for cycling (I don't wear my leg when I cycle, because the stump is too short); and a special programmable artificial leg with a knee unit that supports me when I walk up and down hills and play golf. For water skiing I get up on one slalom ski like anyone else would, but without the artificial leg. However, to learn to water ski, I used an adaptation called a "boom bar". This is a stiff bar that extends off the side of the boat and enables an amputee with one leg, to get up immediately when they are learning to water ski. A tow rope then "feeds out" from the bar so they can ski behind the boat.
To get my exercise at work, I walk nearly every day to a local grocery store to get lunch from its "Soup and Salad" bar. The round trip is about 15 minutes. When I get home, I use a stationary cycle with a toe restraint, and alternate with push ups and sit ups during this time. I try to do 100 of each during the day, 20 at a time. On weekends, I mostly cycle outside or walk. During the winter, I ski about six times during the season, with each trip from one week to a few days. I walk some during the winter but mostly I do this in spring, summer and fall.
Presently, I am training to participate in the Bataan Memorial Death March, a 26 mile trek in the high desert of White Sands, New Mexico, March 30. I will be taking a group of "wounded warriors" who have lost limbs or otherwise were permanently disabled while serving in Iraq and Afghanistan. They will participate in the Death March along with 4000 active duty military and civilians. For training, I both walk and cycle. No matter how good the fit, my amputated stump does get very sore after walking 5-15 miles. Then I turn to cycling to keep my aerobic conditioning at a high level.
Posted on February 6, 2008
Donna Richardson Joyner
Fitness and Aerobics Instructor, TV personality, Author
Physical activity is a way of life for me. I grew up participating in sports and dance. As a fitness expert I love being active and having the opportunity to educate, empower and energize others to get fit and stay fit.
My daily devotion starts with meditation, prayer and exercise. If I don’t exercise in the morning the chances of me doing it later are slim to none. I enjoy walking on my treadmill or outside so I can enjoy mother nature. Aside from walking, I get 30 minutes of activity in – like weight training, pilates, dancing, swimming or water exercise. On the weekend I like to play golf and yes I do walk the course some of the time. I love the Zen aspect of golf and it’s a fun outing with friends and colleagues. Every day, I feel it’s important to do something that strengthens your mind, your body and your spirit.
Posted on February 1, 2008