Ways to Add Physical Activity to Daily Routine By Sylvia Oakes, Urban Regional Extension Agent, Madison County

The American Heart Association encourages us to identify opportunities to add physical activity to our daily routine. Here are some tips to consider.

• Get off public transportation a few stops early and walk the rest of the way to your destination.
• In safe areas, park your car at the back, or on the lowest level of garages and parking lots to increase your walk or climb.
• Use the stairs instead of the elevator. To get started, ride the elevator to a midway point and climb the rest of the way. Add more floors as you build stamina.
• Walk to lunch spots at a distance from your office instead of always frequenting the corner café.
  Allow time to walk to meetings. If close by, walking can be faster and cheaper than taking a taxi or bus.

Tips for Workday Workouts

• Join a nearby health club and work out during lunch, or before or after work. A well-timed workout can give you a needed second wind. Consult your doctor before starting a physical exercise program.
• Take advantage of a speaker phone, and get up and move around during calls. Standing burns more calories than sitting down.
• Take a water cooler workout. Get up to refill your water cup. You need at least eight cups of fluids each day to keep hydrated.
• Enjoy activities with friends and family. Go dancing or bowling instead of to the movies.
• Sign up for a community sports team. You will have a chance to meet new people, have fun, and get in shape at the same time.
• Treat yourself to an aerobics class or try a low impact aerobics video at home.
• Don't drive up to the supermarket. Carry your groceries to your parked car and unload the bags at home.
• If safe, walk within your apartment building using stairs to go between floors. You can walk for miles regardless of the weather.
• Lose your remote control. Get up to change channels on your television, to select a radio station, or to change a compact disk.

By adding more physical activity daily, you can increase your energy level, manage your weight, and reduce your chances of getting a serious health disease.

American Heart Association. (2010). The benefits of daily physical exercise. Retrieved January 11, 2010.

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