32 Ways You Can Painlessly Get More Activity

32 Ways You Can Painlessly Get More Activity
  1. Get the whole family involved — enjoy an afternoon bike ride with the gang
  2. Walk up and down the soccer or softball field sidelines while watching the kids play
  3. Wash the car by hand
  4. Do stretches, exercises, or pedal a stationary bike while watching television
  5. Incorporate play (even without kids) — run through the sprinkler, play a game
  6. Get off the bus or subway one stop early and walk the rest of the way
  7. Replace a coffee break with a brisk 10-minute walk
  8. Join the office softball team
  9. Drink plenty of water to guarantee multiple bathroom trips
  10. Park as far from your destination as possible
  11. Do your own gardening and yard work
  12. Walk or do an activity during social times instead of dinner or happy hour
  13. Go for a family (or solo!) walk after meals
  14. Do housework yourself instead of hiring someone else to do it.
  15. Walk or bike to the corner store instead of driving
  16. When walking, pick up the pace from leisurely to brisk
  17. Stand up while talking on the telephone
  18. Head to the mall and window shop while you walk on a nasty day
  19. Stretch to reach items in high places and squat or bend to look at items at floor level.
  20. Keep exercise equipment repaired and use it!
  21. Brainstorm project ideas with a coworker while taking a walk.
  22. Walk down the hall to speak with someone rather than using the telephone
  23. Take the stairs instead of the elevator, or get off a few floors early and take the stairs the rest of the way
  24. Form a sports team to raise money for charity events
  25. Schedule exercise time on your business calendar and treat it as any other important appointment
  26. Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
  27. See the sights in new cities by walking, jogging, or bicycling.
  28. Don’t stay seated for more than 30 minutes.
  29. Go to a museum, art gallery, flea market, or farmer’s market on the weekend
  30. Walk to the farthest restroom in the office
  31. Nix the shopping cart and carry your groceries in your arms or in a basket
  32. Add 15 minutes to your dog's walk

Some ideas gleaned from Choose My Plate, PLOS, American Heart Association, ACE Fitness, Joslin, Clark Country, Help Guide, and Health Magazine.

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