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 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>Can you believe that in three short months we will be welcoming in a new year? As we enjoy the cooler fall temps, I hope you will find ways to make physical activity part of your daily routine. I found an article from Montana Extension recently that supports my passion for health and wellness, especially as it relates to physical activity.1) Choose the right activity for you: Different body types do better with different physical activities. Not every body is built for running, but every body can find a way to get fit.2) Choose the right time: Some of us are naturally morning people; others prefer to be active at the end of the day. Listen to when your body likes to move, and it will be more fun.3) Choose the right goal: Goals can motivate us if we choose the right one. Some people like the challenge of entering a race; others like to set a goal for a certain number of steps.4) Choose the right speed: Some people like high-energy activities, like aerobics or line dancing. Others like something slower and calmer, like a yoga class or swimming.5) Choose the right shoes: Comfort is essential for physical activity. When your feet hurt, it makes activity hard to do. Choose shoes that fit well and that are right for your activity level.6) Choose the right equipment: Any activity is more fun when it feels good. Bicycles, rackets, and weights all come in different sizes and styles. Choose the right ones for your body.7) Make it easy: Keep comfortable shoes by the door or in the car, so it is easy to take a walk. Set out comfy clothes the night before, so getting ready for activity is just routine.8) Join a class: Scheduling a class creates its own routine. Once we get into a new routine, it is easier to stick with it over time. Remember a new habit takes at least 21 days to establish.9) Do it with friends: When we are accountable to someone else, it helps us get out and be active. You can join a class together or just plan to meet for a neighborhood walk.10) Keep a record: Research shows that self-monitoring is a key to a healthy weight. You can track your activity in different ways, like minutes per day or steps on a pedometer.11) Reward yourself: Becoming more active is a gradual process. Give yourself a pat on the back for any increases in physical activity.12) Make it fun: When we enjoy an activity, we want to make it part of our day. The best physical activity is the one that you will do, because you enjoy it.Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

KRUG: 12 ways to make physical activity routine