Methods to get more exercise throughout the day

Create opportunities to walk more than usual during everyday activities

• When commuting, consider getting off the bus or subway a stop or two earlier to get in some extra walking.
• When out and about, choose a restaurant that's within walking distance.
• At work, take the long route to the photocopier or other frequently visited areas.
• When running errands, park your car in a spot that's further away from the entrance to get in some extra steps.
• At home, try carrying in your groceries one bag at a time to get in some extra physical activity.
• Whenever possible, opt for taking the stairs instead of the elevator or escalator - whether it's at work or in a public building.

Speed Cleaning

Set a 10-15 minute timer and challenge yourself to a speedy clean-up session at home. Quickly move from room to room, putting away items, cleaning glass surfaces, and tidying up floors. Remember to prioritize speed over perfection, but don't sacrifice safety in the process.

Place equipment where you will see it and more likely to use it

Make the most of your small exercise equipment by placing it in a convenient spot that's part of your daily routine. Try keeping a resistance band at your desk, portable stationary bike, or a chin-up bar in a doorway. This way, you can squeeze in a few reps each time you're in the area, making exercise a habitual part of your day.

Incorporate physical activity into your daily routine

Incorporate physical activity into your daily routine by exercising during passive activities or adding short exercise sessions to your daily schedule. Try simple exercises like lifting hand weights while watching TV, stretching while waiting, or doing arm curls with a bag. You can also build exercise into your daily routine by taking a short walk, sit-ups, or stretching at specific times, such as during your lunch break or before bed.