by Tirzah Hawkins

Created on: June 10, 2010

If you are anything like most Americans you do not get enough exercise in your everyday life.  How much is enough physical activity?  Thirty minutes of moderate activities on most or all days of the week is preferable. 

 There are plenty of little ways for you to sneak in a few minutes of physical activity here and there throughout your day.  This just requires little changes in the way you do normal activities.

 Keep an activity journal of what you do everyday and make notes of when you have spare time or can cut out or down on an everyday activity to replace with a physical activity.  Feel free to break up physical activity into five or 10 minute increments throughout the day to make sure you fit it in.

 Make any organized physical activity an intense one to maximize your calorie burn and decrease the time you need to spend on it.  Write a list of physical activities you enjoy to do to help motivate or give you ideas on days when you don't feel like working out at all.

 Plan for your time spent with friends or family members to be active.  Organize a sport or physical game for these times.  This also encourages the younger family members to live a healthier, more active life.

 For everyday transportation, walk or ride a bike to your destination as often as possible.  This may be to a post office, grocery store, bank, library or even to work.  If you must drive your car to the grocery store, park at the far end of the lot.  If you have to take public transportation, get off a stop or two early and walk to your destination.

 Shop at a place that requires you to bag your own groceries, and push the cart out to your car yourself and unload it yourself.  Then return your cart to a distant corral.

 You can increase your activity level without even going outside.  Always take the stairs instead of an elevator or escalator whenever possible.  Practice stretching or weightlifting with dumbbells while watching the TV.  Take breaks every 30 minutes when sitting at the computer to walk around.  Try going for a walk every time you talk on the phone.  Don't use your television remote and get up every time you want to change the channel.

 Do at least one household chore every day that gets you up and moving.  This may be washing your car, washing windows, cleaning your room, mowing the lawn, raking leaves, vacuuming the carpet or gardening just to name a few. 

 Find ways to sneak in extra activity while doing everyday activities that require standing such as doing the dishes.  Try doing calf raises while washing the dishes.

 Maybe owning a dog can motivate you to walk more frequently.  Pets need exercise too, and knowing that you are helping them stay healthy, may motivate you to stick with an everyday walk.

 Make an active decision to incorporate more physical activity into your life.  Take every chance you can to get moving, and invent your own ways to move more.  All of these activities will add up and allow you to reap the benefits of exercise such as increased ability to control your weight; an improved mood; reduced risk of cancer, heart disease and type 2 diabetes and a longer life.

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