Incorporating Activity in your Daily Life--It’s Easier than You Think!

Article by Kristi Tuck, BS, ACSM
Posted on February 26, 2008

Whether you are physically fit or hopelessly sedentary, there are a lot of things that you can do each and every day to become more active. Our world has evolved in a way that makes everything available right at our fingertips. It seems unusual that we would need to “build-in” physical activity to our day, but with our busy lifestyles, it is an absolute necessity.

There are 1440 minutes in each day, and the CDC and ACSM recommends that we be moderately-active for just 30 of those. That doesn’t seem too difficult does it? We find at least that much time to eat, to watch TV, and to drive to and from our destinations. It seems as though we could all manage to incorporate 30 minutes for activity.

The difficult thing is that many of us feel as though we don’t have “time” to exercise. We are counting all the time it takes to get ready, go to the gym, do our exercise, take a shower and drive to our next destination. For some this is the case, but for the great majority of people, all it takes is a few minutes spread throughout the day to really make a difference. Finding time to be active is much different than sweating it out at the gym. Physical activity can be a part of anyone’s life no matter what they do throughout the day.

Let’s start with those things that you can do anywhere:
• Park further from your destination to add additional steps to your journey.
• Take the stairs instead of the elevator – especially if you are going fewer than 3 floors.
• Before settling down to watch TV at night. Sit on the edge of your chair, stand up and repeat it 10 times. Do additional sets of your “sit-to-stands” during every commercial break.

Here are things that you may want to do with family or friends:
• Go for a walk as a family after dinner. Start by going to the end of your street and back then gradually increase your distance over the course of the week.
• Instead of meeting your friends for coffee, how about a walk through the neighborhood or the shopping mall.
• If you have stairs in your house, take full advantage of climbing those every day. Even if there is only one step to be found, you can step up and down 10 times and increase gradually.
• Take the kids to the local community pool and swim some laps while they play.
• Instead of dinner and a movie, how about dinner and dancing with friends.

Becoming more physically active takes a concerted effort, and if you find activities that you enjoy you will be more likely to follow through with attaining your goals. Remember to take it one day at a time.

For more information on the intensity level of every day activities, please go to:
http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf