Think being physically active is too hard? Too time-consuming? Too boring? Think again! By taking it 10 minutes at a time, you can make huge strides toward improving your health, energy, and well-being.

Being physically active can lower your risk of:

  • Heart disease
  • Stroke
  • High blood pressure
  • Type 2 diabetes
  • Colon and breast cancer

PLUS it helps to

  • Prevent weight gain
  • Aid in weight loss, when combined with diet
  • Reduce depression
  • Enhance cognitive function

So how much does it take? Any activity at all is better than nothing! Ideally, work towards 30 minutes of moderate activity (5 out of 10 intensity) 5 days a week or 25 minutes of vigorous activity (7 out of 10 intensity) 3 days a week or a combination of the two.

Five Tips for Stepping Up to an Active Lifestyle

  1. Break it up. Don’t have a solid half-hour to devote to exercise? You can get the same health benefits by splitting your 30 minutes of activity into three 10-minute blocks and spreading them out throughout the day. Squeeze these 10 minutes in whenever it works best for you: walk in the morning to start your day, around campus at lunchtime, during halftime at a sporting event, or after dinner.
  2. Gear up. Make sure you have a comfortable pair of walking shoes that gives appropriate support.
  3. Drink up. Sip on water before, during, and after exercise to stay hydrated, especially during warm months.
  4. Buddy up. Having a workout partner increases accountability and makes it easier to reach your goals. Can’t find anyone with a similar goal? Just telling your intentions to a supportive friend can make them easier to stick to.
  5. Switch it up. If you find yourself getting bored with your routine, try something different—use a bike instead of walking, go with a friend, or take your regular route backwards. Be creative, and remember that being active is something you’re doing for yourself!


The Office of Intramurals and Recreation at Villanova University is committed to providing the Villanova Community with a wide variety of recreational services and programs that promote lifelong health and fitness.

Learn more about intramurals, club sports and fitness centers at locations across campus!


Take advantage of Health Promotion's full library of fitness information on our Microsoft Teams portal.

Don't see what you're looking for? E-mail Health Promotion or call 610-519-7407.



In an emergency, call Villanova Public Safety at 610-519-4444.

National Suicide Prevention Lifeline: Call 988.