Quick Tips: Fitting Physical Activity Into Your Day

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Many of us are so busy that fitting in physical activity can seem impossible on most days. But here's some good news: It doesn't have to be a certain amount each day, as long as it adds up to at least 2½ hours of moderate activity a week.

  • Ideas for fitting activity into your day at home:
    • Take a few walks or bike rides during the day.
    • Use a free smartphone app or online exercise video.
    • Take a dance break.
    • Push the lawn mower, rake leaves, or shovel snow.
    • Give the kitchen floor a good scrubbing.
    • Wash the car, clean the garage, or wash windows.
    • Play Frisbee, hopscotch, or jump rope.
    • Walk or bike to the store.
    • Walk the dog.
    • Read a newspaper or magazine on a stationary bike.
  • Ideas for fitting activity into your day at work:
    • Use your commute to work to do some extra walking.

      You can park several blocks away, or get off the bus a few stops early.

    • Take the stairs.

      Use the stairs instead of the elevator, at least for a few floors.

    • Take more walks.

      Suggest holding meetings with colleagues during a walk. Or use your breaks to take quick 15-minute walks.

    • Go the extra distance.

      Get your coffee on another floor (use the stairs). Or use the restroom that's the farthest from your office. Walk to a coworker's office or workspace rather than using email or the phone.

Credits

Current as of: June 5, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.