What if I don’t have time for physical activity?

Physical activity can be added to any part of your day!  You do not need to set aside time to “exercise.”  Here are some ideas:

For at home:

• Do housework yourself instead of hiring someone else to do it.   
• Work in the garden or mow the grass. Using a riding mower doesn't count!  Rake leaves, prune, dig and pick up trash.   
• Go out for a short walk before breakfast, after dinner or both!  Start with 5-10 minutes and work up to 30 minutes.   
• Stand up while talking on the telephone.   
• Park farther away at the shopping mall and walk the extra distance.  Wear your walking shoes and sneak in an extra lap or two around the mall.

For at the office:

• Brainstorm project ideas with a co-worker while taking a walk.   
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.   
• Participate in a recreation league at your company.    
• Get off the bus a few blocks early and walk the rest of the way to work or home.   
• Walk around your building for a break during the work day or during lunch.

For at play:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.) 
• See the sights in new cities by walking, jogging or bicycling.   
• Listen to your favorite music while exercising—choose that motivates you.   
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.   
• When golfing, walk instead of using a cart.   
• Play singles tennis or racquetball instead of doubles.   

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