How to Turn Everyday Activities into Exercise

Opportunities for fitness are everywhere, and they’re not limited to the gym or conventional exercise routines. Maximizing your daily activities can help you burn some extra calories and benefit your body. Try some of these tips for turning your normal, everyday activities into exercise.

• Park farther away from buildings. Break the habit of searching for the closest spot. Opt to park away from the door–it’ll benefit your legs! You can even walk briskly for added benefit.
• Add more steps to your day by getting off the bus, subway, or out of the taxi a few stops/streets earlier and walking the rest of the way.
• Opt for the stairs rather than the escalator or elevator for some cardio and light resistance exercise.
• Walk around the inside of the grocery store or mall prior to beginning your shopping.
• Do some reps with the shopping bags as you unload your car at home after going shopping.
• Make multiple trips when unloading the car rather than trying to carry everything at once–this gives your legs a little extra exercise.
• Deliver a message to a coworker by walking to their desk rather than calling or emailing them.
• Work out your core muscles by tensing them and pulling your belly button in toward your spine when sitting. Hold for 10 to 15 seconds, then release. Rest for 30 to 45 seconds and repeat for 5 to 10 reps.
• Squeeze your glutes (buttocks muscles) as you’re sitting or standing.
• Squat down rather than bend over to pick something up from the ground.
• Do a few reps with your unopened water bottle before you drink it.
• Try some wall push-ups before you walk up your stairs at home.
• Put some music on and dance around while you cook.
• Try crunches or tricep dips during commercial breaks.
• Walk to seek your kids or spouse when you’re home rather than shouting their names or calling them on their phones.
• Stretch your arms over your head and across your body when waiting on line.
• Play physical games with your kids, grandkids, nieces or nephews like tag, freeze dance or musical chairs.

For Health Advocate Members

If you’re a Health Advocate member with access to the Wellness Coaching program, connect with a Wellness Coach today for additional fitness tips and exercise ideas.