The average person today spends a lot of time seated at a desk, be it at school, work, or in a vehicle. With the pace of modern life, sometimes even getting that 30 min per day to exercise may seem like a dream.

In this lesson, we will help you find some creative ways to incorporate activity into your daily routine even as you go about doing what you gotta do!

Jump In!

Here are a few ideas of how you can add activity into your daily routine at work.

• Desk exercises - Use a workstation that combines a treadmill or sit on an exercise ball while working.
• Walking meetings - Instead of sitting down for one on one meetings, get your colleague to join you on a walk as you discuss your work project.
• Take the stairs instead of the lift or elevator.
• Use public transport or park a bit further and walk the rest of the way to work.
• Stretch after every 20 min at your desk.
• Wake up and work out. Before getting ready for work do a couple of sets of crunches, push-ups, or jumping jacks.
• Take a walk during your lunch break.
• Get up and visit your co-workers instead of emailing them.
• Walk around your office while talking on the phone.

Now, here are a few ideas of how you can add activity into your daily routine at home.

• Do housework like vacuuming carpets and dusting the furniture.
• Dance to music while doing housework - dancing will add some activity to your day and add some fun to your chores.
• Stretch, walk on a treadmill or use an exercise bike while watching TV.
• Wash your car.
• Use hand tools instead of power tools. Rake leaves instead of using a blower.
• Go for a short walk before breakfast or after dinner.
• Walk on your treadmill while reading.
• Take phone call walks - Take a walk while on that long catch-up with a friend.
• Play actively with your kids - Walk or run as your kids ride their bikes, take the baby or kids for a stroller or wagon ride.
• Do squats or lunges while waiting for your food to warm in the microwave.
• Do a few squats while brushing your teeth.
• Do calf raises while getting ready in front of the bathroom mirror.
• Get into gardening.

After all, who said you can’t have a blast while just living your usual home life?

• Plan active dates with your friends or partner: go for a salsa class, hikes, or a bike ride.
• Use the pedometer in Pacer and aim for 10,000 steps per day or more
• Park farther from your destination and walk.
• Bike or walk to the store.
• Join a local recreation center and participate in activities that interest you e.g yoga, dance or swimming
• Walk through your golf game instead of driving a cart
• Walk around while watching your child’s sporting event
• Dance, dance, dance.

Do you get the idea?

You can easily

• Get active at work
• Get active at home!
• Get active when you are out and about

The idea is to add a bit of intentionality into your activity goals, you don’t have to change your entire life or plans. Just add a couple of activities to your daily life every day.

A little effort makes a difference and a little effort will swing you higher towards your goal!