You may not even realize that many of the
things you do during the day are ways for you to meet your physical activity
needs. Many household chores, for example, will get your heart rate going
faster. A faster heartbeat and increased breathing are what define moderate-level activity.
Experts say to do 2½ hours of moderate activity a week. Moderate activity
means things like brisk walking, brisk cycling, or shooting baskets. But any
activities that raise your heart rate and make you breathe harder-including daily chores-can be included.
Many of us are so busy that fitting in physical activity can seem impossible on
Here's some good news: It doesn't have to be a certain
amount each day. It's fine to do blocks of 10 minutes or more throughout your
day and week.
Here are some ideas for fitting short bursts of
activity into your day:
Take a few 10-minute walks or bike rides during
Use an exercise video for a little while in the morning and
a little while in the evening.
Use a free smartphone app or online exercise video.
Take a 10-minute dance break with your young
Push the lawn mower, rake leaves, or shovel
Give the kitchen floor a
Wash the car, clean the garage, or wash
Play Frisbee, hopscotch, or jump rope with
Walk or bike to the store.
Read the newspaper on a stationary bike.
Use your commute to do some extra walking. Park
several blocks away, or get off the bus a few stops early.
stairs instead of the elevator, at least for a few floors.
holding meetings with colleagues during a walk inside or outside the building.
Go the extra distance when possible: Get your coffee on another
floor (use the stairs) or use the restroom that's the farthest from your
If you need to speak to a coworker, walk to that person's
office or station rather than using e-mail or the phone.
morning and afternoon breaks to take quick 15-minute walks.
ByHealthwise Staff Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine Kathleen Romito, MD - Family Medicine Martin J. Gabica, MD - Family Medicine Specialist Medical ReviewerHeather Chambliss, PhD - Exercise Science