How to Make Physical Activity Part of Your Daily Life

* Do housework yourself instead of hiring someone else to do it.

* Work in the garden or use a push mower on the grass. Rake leaves, dig and

  pick up trash.

* Go out for a 10 minute, or longer, walks before and/or after breakfast, lunch

  and/or dinner.

* Walk or bike to the store or post office instead of driving.

* Walk around the house, inside or outside; pick up the pace from leisurely to brisk.

* When watching TV spend a few minutes pedaling on your stationary bicycle

  or stretching.

* Instead of using your TV remote control, manually change TV channels.

* During TV commercial breaks, do calisthenics, such as sit-ups or jumping jacks,

  walk around the house or stretch.

* Stand up or walk around the house while talking on the telephone.

* Walk the dog.

* Park farther away at the grocery store and walk the extra distance.

* Use a manual can opener instead of an electric one.

* Mix with a spoon instead of using an electric mixer.

* Use canned food as weights to strengthen muscles.

* Purchase exercise equipment and use it!

* Advantages of doing physical activity at home:

* It's convenient, comfortable and safe.

* It allows you to be a good role physical activity role model for your children.

* You can combine exercise with other activities such as watching TV.

* It's easy to get short bouts of activity several times a day.

Work takes up a significant part of the day and most of us have sedentary jobs.

  Here are some ideas to increase your physical activity during the work day:

* Schedule a walk with coworkers to brainstorm project ideas.

* Stand and/or stretch while talking on the telephone.

* Rather than using the telephone, walk down the hall to speak with someone.

* Walk and/or stretch while waiting for the plane at the airport.

* Stay at hotels with fitness centers or swimming pools while on business trips.

* Take along a jump rope in your suitcase when you travel. Jump and do

  calisthenics in your hotel room.

* Participate in or start a walking group at your work.

* Join a fitness center or "Y" near your work. Work out before or after work to

  avoid traffic, or drop by for a noon workout.

* Schedule your exercise time on your calendar and treat it as any other important

  appointment.

* Walk around your building, stretch your muscles or do calisthenics for a break

  during the work day or during lunch.

* Park a few blocks from your work or in the farthest parking stall and walk the

  rest of the way.

* During leisure time look for opportunities to be active and have fun at the same time.

* Play with your kids. Have a mini soccer game.

* Plan family outings and vacations that include physical activity (hiking, backpacking,

  swimming, etc.)

* Walk, jog or bike to a local community event instead of taking the car.

* Take an evening walk with the entire family. Try to locate stars and planets.

* Make a date with a friend to enjoy your favorite physical activities.

* Listen to your favorite music while exercising. Avoid using headphones walking,

  jogging or bicycling outside the home.

* Dance to your favorite tunes -- with someone or by yourself. Take dancing lessons.

* Join a canoe club or other recreational club that emphasizes physical activity.

* At the beach, walk the shoreline while watching the waves. Go snorkeling,

  swimming or boogie boarding.

* When golfing, walk instead of using a cart.

* At a picnic, participate in Frisbee, smash ball or other physical activity.

* At the bay, rent a pedal boat, kayak or wind surfer.