1. Maximize Your Daily Movements
Look for ways you can add more movement to the things that you’re already doing. For example:
• When you’re driving to work, ignore the coveted parking space right next to the building’s entrance. Instead, choose a parking space that is farther away from the door and add steps to your day.
• When at work, visit the restroom that is at the other end of the building. Taking the stairs to the restroom on another floor is even better.
• Use the printer or copier that is farthest away from your desk.
• Refill your coffee cup using the machine that is farthest away from your workstation.
A few extra steps here and there can actually go a pretty long way!
2. Move Faster
The U.S. Department of Health and Human Services defines moderate aerobic activity as “anything that makes your heart beat faster.” Therefore, this means that normal daily activities can become exercise if you do them faster or more intensely.
For example, picking up the pace, even if you’re just walking to your car, will help you to burn off more calories and strengthen your legs. Get more out of your movements by doing them faster!
3. Walk Indoors
Most experts recommend that we take at least 10,000 steps per day – which is the equivalent of 8 kilometers. The good news is that you can walk these steps indoors. If it’s raining outside, too hot, or too cold, you can simply walk indoors.
You can find many great walking workout programs online.
4. Get a High Energy Dog
Having a pet dog will force you to move more. After all, you will have to take it out at least once a day so that it can get some exercise, or risk having your furniture destroyed as punishment for keeping it locked up all day.
5. Maximize Your Television Watching Time
Most people spend a lot of their evenings watching television. What does this mean? It means that they spend a lot of time sitting down. However, there are still a number of ways to be active while watching television. Below are some ideas:
• During the commercials, hold a plank, do some burpees or some jumping jacks.
• Hide the remote control so that you have to get up if you want to change the channel.
• Set the time on your television to turn off after an hour to remind you to get up and go do something more active.
• Get a treadmill or stationary bike and use it while you’re watching television.
6. Spend More Time in Nature
When you’re outside, it’s highly likely that you’ll be moving around a bit. After all, the great outdoors was made for all of the following:
• Playing Frisbee at the park or throwing a ball back and forth.
• Flying a kite
• Playing with your kids or dog on the grass
7. Fidget More
A study that involved over 12,000 British women found those who fidgeted while seated staved of the negative effects of sitting much better than those who fidgeted less. Furthermore, those people who fidget tend to be thinner than those who don’t because they burn more calories throughout the day. So do yourself a favor and fidget a bit more!
8. Use Your Commute
Rethink the way you get to and from work. Do you drive? If so, how about walking or cycling instead? You'll ’e adding more movement to your day, saving on gas, and maybe even saving on parking.
If you take public transport to work, try standing up most of the way. Standing instead of sitting for an extra two hours a day can decrease blood sugar levels and boost good cholesterol. In addition, get off the bus or subway a couple of stops early and walk the rest of the way.
9. Get Active When Meeting Friends
When catching up with friends, instead of going out for a drink, go to a museum or art gallery exhibit, or anything that involves you walking around a bit. If your friends live nearby, you can even start a walking club.
10. Use Stolen Moments
Anytime you have a few moments to spare here and there, use that time to get some movement in. Here are some examples:
• If you’re waiting for your young grandchild to finish soccer practice, walk a few times around the field.
• Got some errands to run nearby? Try walking to get your errands done instead. Typically, if it’s within 3 kilometers from you it can be considered walkable.
• Cooking dinner? While you’re waiting for the pot to boil, do some standing push-ups. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
11. Use the Rules of Three
If you don’t have the time to exercise for thirty minutes straight, break it up into three 10-minute segments. Get 10 minutes of cardio in the morning, 10 minutes of cardio after lunch, and 10 minutes of cardio after dinner.
12. Volunteer in Ways That Allow You to be Active
A popular goal is to help others by volunteering. If volunteering is one of your goals, link it to the goal of moving more. Look out for volunteering opportunities that involve movement, such as:
• Cleaning up your community.
• Volunteering at a community garden
• Volunteer to walk/run for an event such as Race for the Cure or Relay for Life.
• Volunteer to coach little league.