Tips for Increasing Physical Activity

Make physical activity a regular part of the day

Choose activities that you enjoy and can do regularly.  Fitting activity into a daily routine can be easy  –  such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or train station. Or, join an exercise class.

Keep it interesting by trying something different on alternate days. What’s important is to be active most days of the week and make it part of daily routine.

For example, to reach a 30-minute goal for the day, walk the dog for 10 minutes before and after work, and add a 10 minute walk at lunchtime. Or, swim 3 times a week and take a yoga class on the other days.

Make sure to do at least 10 minutes of the activity at a time, shorter bursts of activity will not have the same health benefits.  To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

More ways to increase physical activity

At home:

  • Join a walking group.  Recruit a partner for support and encouragement.

  • Push the baby in a stroller.

  • Get the whole family involved – enjoy an afternoon bike ride with your kids.

  • Walk up and down the soccer or softball field sidelines while watching the kids play.

  • Walk the dog – don’t just watch the dog walk.

  • Clean the house or wash the car.

  • Walk, skate, or cycle more, and drive less.

  • Do stretches, exercises, or pedal a stationary bike while watching television.

  • Mow the lawn with a push mower.

  • Plant and care for a vegetable or flower garden

  • Play with the kids (Actively).

At work:

  • Get off the bus or train one stop early and walk or bike the rest of the way.

  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.

  • Take part in an exercise program at work or a nearby gym.

  • Join the office sports team.

At play:

  • Walk, jog, or cycle.

  • Swim or do water aerobics.

  • Take a class in martial arts, dance, or yoga.

  • Golf (pull cart or carry clubs).

  • Canoe, row, or kayak.

  • Play racket ball, tennis, or squash.

  • Play basketball, touch, or soccer.

  • Take a nature walk.

Most important
– have fun while being active!