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 to vigorous 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 washroom that's the farthest from your office. walk to a co-worker's office or workspace rather than using email or the phone.
- use your commute to work to do some extra walking.
current as of: june 5, 2023
author: healthwise staff
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all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
