20 Ways to Add Physical Activity to Your Day

The Employee Wellness team at the University of Vermont Medical Center has launched ONE SMALL THING Program to promote a healthy lifestyle.

One Small Thing - Physical Activity & Nutrition Program

They suggest 20 ways to add physical activity to your day.

  1. Here’s an activity that’s always right at your fingertips — or should we say, toe-tips? Walking. All you need is a comfortable pair of shoes. Choose a favorite place to walk, or grab a co-worker and go for a walk around the office.
  2. Take the “long cut” instead of a short cut. A long cut means creating a longer walking route to your destinations so you can build in more time in your day to move.
  3. Find some exercises you can do during a TV commercial break. You can stretch, do lunges, or even try some sit-ups.
  4. If you work in an office, you can still stay active. Stand up instead of sitting down. Stretch throughout the day. And take the stairs when you can. Set an alarm a couple of times a day to remind yourself to move.
  5. Concerned that adding more physical activity to your life might come at your family’s expense? Be active WITH your family. Play catch together. Go for a walk. Shoot hoops.
  6. Next time you and a significant other are getting away for the evening, try dinner and a walk instead of dinner and a movie. It’s a great time to connect while you generate some energizing movement.
  7. Parking your car 1/4, 1/2, or 3/4 of a mile away from your job or an appointment can add a lot of convenient walking into your daily routine. Experiment with this idea and see how it works for you.
  8. Be intentional! Whatever activity you enjoy, schedule it on your computer or smartphone with a calendar alert that reminds you to get up and move.
  9. Parents who drop their kids at soccer practice can squeeze activity into their schedule naturally. Go for a run around your child’s field as you wait. Walk up and down the bleachers. You deserve to move, too!
  10. Got a meeting at the office? Take your colleagues for a walk. If you need to take notes, use the recording app on your smartphone and you won’t forget anything.
  11. Whenever you need a boost of energy, close the door, turn up the music, and crank up your heart rate by dancing.
  12. Sometimes, you need to fill your lungs with fresh air. So give yourself the gift of getting outside — to a park, on a wooded trail, or just outside the building where you work. Even 2-10 minutes will do wonders.
  13. Chores don’t have to just be chores. Vacuuming the house, mowing the lawn, and washing the car all count as great physical activities that you can add to your life and add life to your day!
  14. Giving your dog the exercise he needs can help you get a boost of energizing activity. So get the leash and head out the door.
  15. Got a minute? Set a timer and do a high-energy activity you like — jumping rope, doing lunges, running in place. Scientific studies show that 60 seconds of strenuous exertion prove to be as successful at improving health and fitness as 45 minutes of moderate exercise.
  16. Remember having fun in little league? Team sports aren’t just for kids. Call up friends and get a game going. Get on a team. Maybe even join a quidditch league, unless you’re a muggle.
  17. When it’s time for a call, get off the sofa or out of your chair. Stand or walk around your house or office as you talk.
  18. Not every physical activity has to elevate your heartbeat. So stroll around the neighborhood after dinner instead of sitting on the sofa. It’s a great transition to the rest of your night.
  19. Go to the playground with your family. The swings and the monkey bars are just some of ways we used to get exercise as kids…and they still count as adults.
  20. Research shows that sitting for a long time may be bad for your health. So take any activity you’d normally do sitting down — a meeting, watching TV, sitting in the bleachers — and stand up. Even just standing counts toward better health.

See the video: http://bfpne.ws/2rMDXCz

Acces the Program: https://justonesmallthing.org/