| Commuting |
- Walk, bicycle, jog or blade to work, school, the store, the library or your place of worship.
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- Park the car farther away from your destination.
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- Get on or off the bus several blocks away.
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| At Work |
- Take the stairs instead of the elevator or escalator.
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- Take quick, brisk walking breaks or desk exercise breaks throughout the day.
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- Attend exercise classes before or after work.
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- Keep a pair of comfortable walking or running shoes in your car or office.
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- Set up a walking schedule with co-workers.
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| At Home |
- Walk and play actively with children or pets.
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- Exercise while watching television (march, jump rope, stationary bike, treadmill or stair climber).
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- Set up a walking schedule with neighbors or family members.
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| Chores/Errands |
- Use your errands as a time to bike or walk.
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- Go into stores and restaurants rather than using drive-up services (dry cleaning, coffee, ATMs, restaurants).
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- Wash and wax your car instead of driving through a car wash.
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- Avoid labor saving devices like a self-propelled lawnmower or snow blower.
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- Mow the lawn, shovel the snow and/or clean your house yourself instead of hiring it out.
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- Work up a sweat while cleaning the house - move more and faster.
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- Pick your own fruit when available (blueberries, strawberries, cherries, apples, etc.).
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| Recreation |
- Instead of using a golf cart, walk your nine or 18 holes of golf.
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- Walk to a park or playground with the kids instead of driving.
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- Wear a pedometer and increase your steps daily. Work your way up to 10,000 steps a day.
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