Here are some ideas to help you plan how to fit physical activity into your day at home, work, and elsewhere to help get you started.
We know you’re busy. Work and family place a lot of demands on you. It doesn’t seem that there’s any time to be active. But there is. It’s like a great bargain; you just have to know where to look for it. That’s what these tips will help you do—find the time during the day when you can be active. If you stumble, don’t worry and don’t quit. Just get back on track.
The same creativity and planning you use in other areas of your life will come in handy when you’re finding ways to make your life more active. Begin by being ready for activity wherever you are. Buy comfortable clothes you can move around in. Keep some in your car. Keep a pair of comfortable walking or running shoes in your car and office.
It’s about time. It’s about time. They don’t mean the same thing, do they? But they are meaningful when we’re talking about physical activity. There are little things you can do to increase your weekly moderate intensity physical activity. Make physical activity part of your daily commute. Park further from work or get off the train one stop earlier and walk the rest of the way.
Ever misplace your keys? You look everywhere and still can’t find them. But when you do finally find them, they were right in front of you the whole time. Just like physical activity at work. It’s right in front of you. Take the stairs instead of the elevator. Walk down the hall instead of using the phone or E-mail. Take a walk during a morning or afternoon break. Ask a friend to go with you.
“What are you doing for lunch?” Pretty common question. Take advantage of these lunchtime activity tips. It’ll bring a whole new meaning when you answer, “The usual.” Take a walk around the block during part of your lunch hour. Pick some dining spots 10 to 15 minutes away and walk to and from lunch.
Everyone talks about work habits. What about after-work habits? Sneak a brief walk in after work but before you get home. This way you are physically active before you must tend to dinner and other evening obligations. Play with the kids. Everybody wins. If you find it too difficult to be active after work, try it before work. A brief walk is a great way to start off the day. Take the dog.
For a lot of people, weekends and days off seem to fly by. There’s supposed to be all this free time, but we know your obligations don’t end just because you’re not at work. What to do? Incorporate physical activity into your weekend and day off activities. Walk up and down the sidelines at your child’s baseball or soccer practices and games. Join a weekend line dancing or ballroom dancing group. Energize your weekends:
- Go to the park or zoo with your family.
- Walk while doing errands.
- Make a Saturday morning walk a family habit.
- Or take a family walk after church, mosque, or synagogue.
Remember how physical cleaning the kitchen can be? Do it again soon. And get the rest of the house while you’re at it. You don’t have to do the whole house at once, but active indoor chores provide a great opportunity to kill two birds with one stone. You get moderate intensity physical activity and the house gets clean. Do indoor chores that let you move your arms and legs such as window washing, tub scrubbing, or reorganizing your closet.
Remember when your mother would tell you to go play outside because it was a lovely day? Listen to her. Don’t stay cooped up inside. It’s gorgeous out there! Do some active outdoor chores. Mow the grass or wash the car, and do the same for a neighbor who may be in need. Spruce up your garden or plant a new one. Start out slowly at first until staying active for 30 to 45 minutes becomes easy. Call your mother and thank her.