Although you’ll gain greater health benefits with higher-intensity exercise that lasts 30 minutes or more, low- to moderate-intensity activities can complement your physical routine. Instead of building your life around exercise, build exercise around your life. Here are simple ways to increase your metabolism and get more physical, no matter what your particular role in life is. Try to add a new or different activity each week:
Stay-at-home parent
Play with your kids instead of watching them play. Go to the park. Push your children in a stroller. Play ball.
Sweep floors, patio and front walk every day.
Go for a short walk before breakfast, lunch or dinner.
Bike to the store.
Park at the opposite end of the mall from your destination.
If you’ve got an exercise bike at home, pedal for five minutes while you’re talking on the phone or waiting for the laundry to finish.
Office worker
Take the stairs, not the elevator.
Walk during your lunch hour.
Get up and go visit your co-workers instead of e-mailing them.
Do stretching exercises at your desk.
Have a walking meeting; meet with a co-worker to walk somewhere.
Suggest an interoffice softball (or bowling or running league).
Weekend warrior
Mow the grass with a push mower.
Manually wash your car.
Walk the dog daily.
Be opportunistic. If you’re watching your child’s soccer game, walk around the field.
Walk the golf course instead of using the cart.
Schedule regular walks around your neighborhood with your kids, or hike the trails outside your town.
Couch potato
Stretch while you watch TV. Better yet, buy an exercise bike and pedal during TV shows.
Ditch the remote and get up from the sofa to change the channel.
Find a partner. Exercise can be more interesting if you chat away the time with a friend.
Schedule dinner 30 minutes earlier and go for a walk afterward.
Instead of heading for a snack during commercials, walk around the outside of your house five times.
Traveler
Take a walk around the terminal while you’re waiting for your flight.
Do sit-ups, push-ups and stretching exercises in your hotel room.
Book a room in a hotel with an exercise facility.
Get up early and walk the neighborhood around your
Source: Hensrud (2002). Mayo clinic on healthy weight.
Related posts:
How to make exercise a habit
Boost your metabolism
