Quick Tips: Fitting Physical Activity Into Your Day

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Many of us are so busy that fitting in physical activity can seem impossible on most days. But here's some good news: It doesn't have to be a certain amount each day, as long as it adds up to at least 2½ hours of moderate activity a week.

• Ideas for fitting activity into your day at home:
  • Take a few walks or bike rides during the day.
  • Use a free smartphone app or online exercise video.
  • Take a dance break.
  • Push the lawn mower, rake leaves, or shovel snow.
  • Give the kitchen floor a good scrubbing.
  • Wash the car, clean the garage, or wash windows.
  • Play Frisbee, hopscotch, or jump rope.
  • Walk or bike to the store.
  • Walk the dog.
  • Read a newspaper or magazine on a stationary bike.
• Ideas for fitting activity into your day at work:
  • Use your commute to work to do some extra walking.

    You can park several blocks away, or get off the bus a few stops early.

  • Take the stairs.

    Use the stairs instead of the elevator, at least for a few floors.

  • Take more walks.

    Suggest holding meetings with colleagues during a walk. Or use your breaks to take quick 15-minute walks.

  • Go the extra distance.

    Get your coffee on another floor (use the stairs). Or use the restroom that's the farthest from your office. Walk to a coworker's office or workspace rather than using email or the phone.