It's Time To Get Started! Make physical activity a regular part of the day by choosing activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy—such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of daily routine. For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days. Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office. For more tips on fitting physical activity into your schedule visit www.MyPyramid.gov.     Drink Water Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. A good way to start is just start replacing the soda with water for one meal per day and then grow from there.     Swimming Swimming is a great exercise that can workout your whole body. Your heart and lungs especially get a good workout. It’s also great for people with joint problems, because the water helps suspend body weight therefore keeping the pressure off of your joints. During these hot summer months a dip in the pool is a good way to cool down, spend time with friends and family, have fun, and burn some calories while you’re at it!     Stetching Stretching and warming up before and after any exercise is also a great idea. It can help prevent injury. Just stretching helps improve circulation and helps maintain healthy joints and flexibility. Try to stretch all the time, in the morning, at work and before and after exercising.     Walking Walking is one of the most effective, easiest, cheapest and safest exercises you can do. If you have not been active for over a year or more, walking is a great way to start. Start with just a 20 min. walk, three times a week. Take a buddy or one of the kids along to make it fun and easy. You will feel it when you are ready to increase the distance and time. Join the City's "Steps along the Way Walking Club", Monday through Thursday for some added fun to your walking schedule.