A HEALTHY LIFE: Tips for adding some exercise to your day

WEDNESDAY WEIGHT BLOG SERIES: Tips for getting more exercise into your day


A HEALTHY LIFE: Here are some tips for adding some more exercise into your day. They are quite simplistic but hopefully one or more may be useful…

  • Track your progress with a pedometer, and then aim to add more steps each day.
  • Park the car a block away from your workplace, and try to make it 2 blocks next time. Just make sure it’s safe to do so!
  • If you’re already a regular walker, try adding another 5 minutes onto each walk, slowly increasing it each week/each week.
  • Keep a pair of walking shoes and bottle of water in the car.
  • Give yourself a list of jobs to do at lunchtime which requires you to walk there and back for one item, one day at a time.
  • Find a friend to share the time with – not much different than meeting them for a coffee, surely?
  • Listen to a talking book, music, podcast or the radio, or simply use the time as “thinking time” to get things sorted in your head before you take action.
  • Embrace all the free exercise and pro-health videos on YouTube.
  • Increase incidental exercise at home but tackling more domestic projects eg. clean out a cupboard, wipe down the inside and outside of the fridge, do a spring clean, organise the garage, tidy up a rose bush, trim a tree, pull out some weeds for 10 minutes.
  • Wear comfortable clothes and shoes so there is no excuse not to drive a couple of blocks out of your way on the way to walk for even just 20 minutes.
  • Take the stairs at work.
  • If you play golf, ditch the cart and walk instead.
  • Combine exercise with romance and take a loved one on a “row boat picnic”.
  • Find one extra hour in your week and take up a new activity eg. dancing, yoga, pilates or tennis – you’ll make new friends too and feel stronger and fitter.
  • Take your dog (or a neighbour’s dog) for a regular walk – both of you will feel better.
  • Invest in WiiFit and play games such as tennis by yourself or with a friend in the comfort of your own living room.
  • Stand up and walk around when making telephone calls.
  • Buy a new bike or clean up your old one, and add a basket so you can more easily pop out to get some groceries. But remember to get a helmet and be safe on the roads.
  • Pretend that an appointment is earlier than scheduled to force you to get there and go for a walk beforehand.
  • Stop at a park and throw a ball or frisbee around with your kids on the way home from school (or find some kids if you don’t have any of your own).
  • Track down secondhand gym equipment eg. rowing machine or stationary bicycle and put it in a place where you’ll definitely use it (eg. in front of the TV).
  • Park at the opposite end of the shopping centre from where you normally shop.
  • If you’re collecting something, park the car and go in rather than using a drive-thru window.
  • When watching television, get up during every ad break and do some sort of movement, eg. star jumps, sit ups, jump rope, squats, running on the spot.
  • Also when watching TV, consider using hand weights for some movement during the program itself.
  • Catch up with your partner or best friend after work by going for a walk together as soon as you both get home.
  • Buy a totem tennis set and plant it in your garden – even just 10 mins using it can work up a sweat, and you’ll feel like a little kid again.
  • Have 2-3 exercise outfits so that one is always clean and ready to go (no excuses about not having anything to wear).
  • Organise a bunch of friends to have a communal game, such as soccer or cricket, which ends with a BBQ at the end.
  • Invest in a treadmill desk, or create one yourself  by putting a plank of wood over the handlebars of an existing treadmill, then walk at a slow pace whilst working.
  • Visit a museum or gallery – you can improve your art knowledge at the same time as taking extra steps.
  • Head to the beach to do some walking or running – you’ll find it harder to manage on the sand which will provide a good challenge.
  • Find a good cause which is holding a charity event and get into training. Better still, ask a few friends or co-workers to join you.
  • If you can afford it, have individual or small-group lessons so there is a regularly, paid commitment.


Leave a comment below with tips which have worked for you.

Cheers, Natasha







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