Tips for increasing physical activity during the day

Finding time to move more during the day can feel tricky — especially when life gets busy. But you don't need a gym membership or hours of free time to increase your physical activity during the day. With a few simple tips you can sneak in some movement into your daily routine. In this post, we’ll share easy tips to help you stay active wherever you are.

At Home 

It’s usually convenient, comfortable, and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it’s a one-time expense and other family members can use it. It’s easy to have short bouts of activity several times a day.

Try these tips:

• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• When watching TV, sit up instead of lying on the sofa. Or stretch. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV.
• Work in the garden or mow the grass. (Using a riding mower doesn’t count!) Rake leaves, prune, dig and pick up trash.
• Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Do housework yourself instead of hiring someone else to do it.
• Walk the dog.
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route.
• Walk or bike to the corner store instead of driving.
• Stand up while talking on the telephone.
• Keep exercise equipment repaired and use it

At Work

Many of us have sedentary jobs, and work takes up a significant part of our day. What can you do to increase your physical activity during the workday?

Try these tips:

• Brainstorm project ideas with a coworker while taking a walk.
• Find an exercise accountability partner.
• Walk while waiting for the plane at the airport.
• Walk around you're building for a break during the workday or during lunch.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk during business calls when you don’t need to reference important documents.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope or a resistance band in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Join a fitness center or YMCA near your job. Work out before or after work to avoid rush hour traffic or drop by for a noon workout.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Schedule exercise time on your business calendar and treat it as any other important
  appointment.
• Get a stand-up desk.
• Stand or walk while talking on the phone.
• Some have mastered the art of typing while on a treadmill by securing the laptop to the base. Be creative!
• Get off the bus a few blocks early and walk the rest of the way to work or home.

At Play

Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:

Try these tips:

• Brainstorm Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling
• Make a date with a friend to enjoy your favorite physical activities and do them
  regularly.
• Play your favorite music while exercising; enjoy something that motivates you.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
• Dance with someone or by yourself.
• Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.

Looking for exercise support?

If you're looking for personalized guidance and support on your exercise goals, consider scheduling a visit with a health coach at First Stop Health. They can help you build an exercise routine that fits into your lifestyle and keeps you motivated to keep going. 

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