32 Ways You Can Painlessly Get More Activity
Get the whole family involved — enjoy an afternoon bike ride with the gang
Walk up and down the soccer or softball field sidelines while watching the kids play
Wash the car by hand
Do stretches, exercises, or pedal a stationary bike while watching television
Incorporate play (even without kids) — run through the sprinkler, play a game
Get off the bus or subway one stop early and walk the rest of the way
Replace a coffee break with a brisk 10-minute walk
Join the office softball team
Drink plenty of water to guarantee multiple bathroom trips
Park as far from your destination as possible
Do your own gardening and yard work
Walk or do an activity during social times instead of dinner or happy hour
Go for a family (or solo!) walk after meals
Do housework yourself instead of hiring someone else to do it.
Walk or bike to the corner store instead of driving
When walking, pick up the pace from leisurely to brisk
Stand up while talking on the telephone
Head to the mall and window shop while you walk on a nasty day
Stretch to reach items in high places and squat or bend to look at items at floor level.
Keep exercise equipment repaired and use it!
Brainstorm project ideas with a coworker while taking a walk.
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
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
Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
See the sights in new cities by walking, jogging, or bicycling.
Don’t stay seated for more than 30 minutes.
Go to a museum, art gallery, flea market, or farmer’s market on the weekend
Walk to the farthest restroom in the office
Nix the shopping cart and carry your groceries in your arms or in a basket
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.
Here’s a great article on realistic fitness goals from Nordic Lifting that I found helpful.
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