NDSU Extension - Benson County


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5 Ways to Get the Exercise You Need

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


5 Ways to Get the Exercise You Need

Having a healthy body means eating healthy food consistently and exercising enough.  Adults need 150 minutes or 2.5 hours of exercise each week which ends up being 30 minutes of exercise five days of the week.  Children need about 60 minutes every day.   Here are some basic tips for making your exercise routine fun, enjoyable, and meaningful to your health.

  1. Exercise for 10 minutes at a time.  You may not have the time to exercise for 30 minutes or more all at once.  Take a walk on your lunch break or talk a walk with your dog when you get home.  Any way to get a total of 30 minutes is a good way to get exercise.
  2. Change up your exercise. Go swimming. Take a trip to a nearby golf course. Spend some time in your garden.  The same exercise day after day can be become boring, so mix it up!
  3. Be ready to exercise anytime.  Have walking shoes and comfortable clothes with you so when you have some extra time to exercise, you can.
  4. Use TV time to work out.  Watch a movie while walking on a treadmill.  Walk in place in between commercials. Lift hand weights or soup cans while enjoying your favorite show.
  5. Find support in your interest to be healthy.  Find someone who enjoys walking with you, or shares a common interest in a sport.  This will keep you accountable to getting the exercise you need.

These are just a few ideas to get your body moving this summer.  Below is a recipe for apple oatmeal muffins.  They are a perfect breakfast or snack idea on the go.  Enjoy!

Apple Oatmeal Muffins


  • 1/2 cup milk, non-fat
  • 1/3 cup applesauce
  • 1/2 cup flour, all-purpose
  • 1/2 cup quick-cooking oats (uncooked)
  • 1/4 cup sugar
  • 1/2 tablespoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1 apple (tart, cored & chopped)


Preheat oven to 400°F.  Place 6 cupcake holders in baking tin.  In a mixing bowl, add milk and applesauce. Stir until blended.  Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).  Gently stir in the chopped apples.  Spoon into cupcake holders.
 Bake for 15-20 minutes or until an inserted toothpick comes out clean.  Cool in pan 5 minutes before serving. Store unused portions in an airtight container.


Makes: 6 muffins.  Each serving contains 120 calories, 1 gram of fat, 133 mg of sodium, 26 carbohydrates, 2 grams fiber, and 3 grams protein. 



  • USDA 10 Tips Nutrition Education Series: Physical Activity at home, work, and play. June 2015.
  • ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.
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