An active lifestyle is more than visiting the gym for an hour or jumping around in the living room to an aerobics tape. If you get creative, you will find ways to incorporate movement into almost everything you do. Here's some suggestions to get you started and help you boost your activity level. If you make a conscious effort to integrate more activity into your daily life, it will become second nature. Give some of these suggestions a try:

• Walk as much as possible by parking the car a few blocks away from where you're headed or walk to an appointment from your office instead of driving. Whenever you're walking try to focus on long strides and a quicker than normal pace. This gets the heart rate going a bit faster than just meandering along.

• Wear a pedometer and walk the recommended 10,000 steps each day.  A pedometer is a fun way to challenge yourself to up your movement.

• Take the stairs instead of the elevator. Walk up the stairs as quickly as you can. For a little variation, try slowing down and taking two stairs at a time to further strengthen your legs.

• Get moving during breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break!)

• Take the "long way around" when ever you're walking somewhere. Use this technique to get anywhere you're going... from shopping at the mall to getting a drink at the water cooler.

• Don’t use drive-thru windows. Park and get out of your car when you do your banking, grab a bite to eat, or pick up the dry cleaning.

• Carry your own groceries to the car, if you don't have too many bags, without the shopping cart. And remember... park the car in a spot furthest from the store entrance.

• Stand instead of sitting whenever possible. Even standing still will burn more calories than sitting down.

• Loose the remote. When was the last time you actually got up from your chair and walked over to change the channel on the TV?

• Opt for the bathroom that's furthest from you. Better yet, use the bathroom upstairs! Do the same for answering the telephone. It’s estimated that Americans save walking approximately 70 miles per year with the advent of extension phones.

• Exaggerate your movements and make them big when cleaning the house. Wash windows with a rag and make big arm circles and up and down movements. When vacuuming, switch hands every so often to give your arms and torso equal time on each side. Make long, rhythmic movements with the vacuum cleaner to get the heart rate up and deep clean the carpet at the same time!

• Plant a garden and work in it during the spring and summer. Gardening will take your body through a whole range of movements.

• Get rid of the power lawn mower or worse yet, the riding mower! Get back to basics with a push mower. Rake the yard the old fashioned way... with a rake. If you have children around in the fall, pile up the leaves and jump in with the kids!

• Perform home improvement or fix ups yourself. You can tackle jobs like painting and landscaping and as an added bonus, you’ll save money too.

• Chop and/or stack firewood yourself if you use a fireplace to help heat your home in the winter. Feeling more exuberant? Load and haul the wood home yourself instead of having it delivered to your doorstep.

• Spend some quality time playing with your children or grandchildren. Few things can jump-start your heart as quickly as trying to keep up with a child. Play catch, jump rope, play on the monkey bars, push them on the swing, or have a foot race.

• Make a date with your partner to go out dancing once or twice a month. Don't be afraid to cut loose and have some fun, the longer and harder you dance, the better. If your partner doesn't like to dance, check for some line dancing classes in your area—no partner required!

• Take lessons to learn how to play tennis, racquetball, golf or any other activity you think you might enjoy. 

• Swim, rent a row boat, snorkel or go water skiing and get active when spending time at the beach or lake. Just be sure to wear sunscreen!

• Join the local hiking, walking or cycling club. This is a great way to meet other active people.

• Designate an area of your vehicle as "The Locker Room." In that area (or box) put a pair of tennis shoes, clean socks, clean towel, Frisbee, tennis rackets, softball and gloves, or any other items that strike your fancy. Whenever you're out and about with a little extra time you can spontaneously stop off at a park to play catch, a tennis court for a game of tennis, or a walking path that's calling you to explore it. My family refers to this area in our vehicle as "The Spontaneous Fun Pack" and it's a really fun way to break up the monotony and do something that's fun and unexpected on your own or with the whole family.

Return to Getting and Staying Active