• 2 hours and 30 minutes, or 150 minutes, of moderate-intensity aerobic activity and muscle-strengthening activities two days per week that work all major muscle groups
• 1 hour and 15 minutes, or 75 minutes, of vigorous-intensity aerobic activity and muscle-strengthening activities two days per week that work all major muscle groups
Source: Center for Disease Control. For more information visit www.cdc.gov/physicalactivity
The days are getting warmer and longer, which makes it easier to take on fitness goals.
The Center for Disease Control recommends 150 minutes of moderate physical activity each week to help prevent health complications such as heart disease, diabetes and obesity.
It might sound like a lot at first, but there are many ways to juggle fitness, even with the busiest of schedules.
Karrie Booth, personal trainer and owner of Holistic Health & Fitness, said she sees a lot of people in her practice who want to get in shape.
"'I don't have time' is one of the most common excuses I hear," Booth said. "But that's just not a good enough excuse. It only takes 20 minutes at a time."
Moderate-intensity activity can be anything from a brisk walk to pushing a lawn mower.
"You just have to shift your focus, and focus on exercise," Booth said. "If you can clean your house with enough vigor to get your heart rate up, that can be exercise. You just have to change your mindset."
The most important aspect to starting a fitness regimen is to have mini-goals, Booth said.
She recommended keeping a journal - even if it's just one sentence a day - to keep track of those goals.
"If you said that someday you wanted to go to Hawaii, it probably wouldn't happen," she said. "But if you said 'I want to go to Hawaii over Christmas break,' you would find a way to start saving money, buy plane tickets and find a hotel. You have to have goals."
The hardest part is getting started, Booth said, but there are several local options available that will make fitness enjoyable and allow ample opportunity to enjoy the Colorado outdoors.
Hit the trails
When it comes to mountain biking, a local option is Cedar Mountain. The three-mile loop has a moderate level of difficulty. It follows a four-wheel drive road and splits off into a narrow biking and hiking path called a singletrack.
Access to Routt National Forest is only 20 miles away, which provides various trail options from beginner to extreme difficulty.
Freeman Reservoir is a good place to start, and the lake provides an excellent post-ride resting spot where views of wildlife such as bald eagles and pronghorn are common.
Not everyone has the time or means for longer rides, however, so riding across town is enough for some.
Aaron Ruybalid, owner of J & R Cyclery, said his shop always is busy during the summer months. J & R Cyclery is the only bike shop in Craig.
"You have a lot of doctors recommending biking because it's low impact," he said. "You can just ride around town. And skateboarding is good in the summer, too."
Ruybalid's wife, Anna, said because she and her husband have run J & R Cyclery, there hasn't been much time for bike rides.
She is confined to riding her bike across town occasionally and going for family bike rides throughout the summer with their 18-month-old son, Titus.
"It's definitely stress relieving," she said "And it keeps your legs in shape."
According to the CDC, the 150 minutes can be broken up into 10-minute intervals. That's three 10-minute walks five days per week.
"Just go for a walk," Booth said. "Take your dog or your kids, and go outside."
Anna Ruybalid said that with her busy professional life, it's often hard to find the time and motivation for fitness.
"I try to take a walk through the park when I have time," she said. "For us with jobs, we just go outside and play with our kids in the puddles."
Sometimes it's hard to get motivated on your own, so Booth recommends joining a fitness class or summer sports league.
Holistic Health & Fitness will offer a boot camp class in July. The program will last six weeks and focus on fitness and strength training.
Booth anticipates the class will take place outside at least once a week, if the weather permits.
You can join a softball league or get some friends together and play a pick-up game of soccer every week.
Whatever activity you choose, make sure it's something you enjoy.
"There's still the word 'work' in 'workout,'" Both said. "But you can integrate it into your life and change your awareness. It's your body, your temple, and it has to last you a long time."