Exercise doesn’t necessarily have to take place in a gym, recreation center, or exercise class. Most of the time, the hardest part is getting motivated and actually starting. Need some inspiration? Here is some expert advice on how to be active each day.

At work

• Take a walk every day during your lunch break. This will increase your energy and concentration for the rest of your day.
• Choose a place to eat that is a 15-minute walk from your office (restaurant, park, riverside, public building, etc.).
• Use phone conversations to move. Get up, walk around, or go on tiptoes for several minutes. You can also hold a book or water bottle, filled with a litre/kilo of water, and do muscle exercises for your wrists and arms.
• Get into the habit of exercising while sitting in front of your computer: abdominal and dorsal contractions, shoulder rotations, stretching, etc.
• Replace your coffee break with stretching breaks. Find exercise ideas by visiting this website.

During your commute

• Don’t give into the temptation of taking your car when you can walk, bike, or rollerblade. It’s easier if you have the right equipment (warm clothes, comfortable shoes, backpack, etc.).
• Did you go too far? Park 15 minutes away from your destination or get off one bus or metro stop early and walk the rest of the way.
• Stay standing on transit: you’ll work out a few muscles and improve your balance.
• Boycott escalators and elevators. Heading to the 30th floor? Take the stairs part of the way.
• If you usually take the same path on foot or by bike, change your route once you’ve gained speed and confidence (continue for a few more blocks, throw in a hill or two, cross a park, etc.).

Doing groceries

• Park your car as far as possible from the door. This has the double advantage of taking a walk and always having a spot.
• Carry your shopping bags while lightly flexing your arms and wrists instead of just letting it hang. It’s a great exercise for your biceps!
• If you only buy a few things from the grocery store, use a shopping basket instead of a cart. We bend our arms a little to carry it.
• Avoid takeout or ordering in.

Entering your house

• Increase the time you spend on housework. We use vigorous movement and you walk briskly from room to room. You’ll be more active and be done cleaning in no time!
• Keep your back straight and bend your knees slightly when vacuuming to work your thigh muscles.
• To scrub and scour the floors, bathtub, mirrors, and walls, use circular movements while regularly changing directions and hands to work both arms.
• We change positions a lot when we garden, alternating squatting, on your hands and knees, sitting cross-legged, and Japanese-style (buttocks sitting on your heels, back straight), etc. You can alternate the muscles that are working and those that are flexed.
• Use the time you spend dishwashing to work your calves. Flex your stomach, slightly stretch your core and head without lifting your shoulders and go up on tiptoe. Hold this position for a few seconds, release, and do start again.
• Don’t let things pile up at the top or bottom of the staircase. Instead, have more opportunities to take the stairs: it’s good exercise!
• Get into the habit of doing things yourself. Mow the lawn (not with a lawn tractor), shovel the driveway, rake leaves, tend the garden, stack wood, and wash the car. All of these activities use energy and work our muscles.
• Instead of letting your dog out in the yard, take your dog for a walk at least twice a day.

In your free time

• Take note of what fills up your free time. Ask yourself if you move enough during your free time. If the answer is no, look for an activity is more active: dancing, yoga, swimming, hiking, snowshoeing, etc.
• Use your TV time to your advantage. While watching your shows, you can stretch, weight training, or stationary biking.
• Every day, replace a half hour of television with a more physical activity. Instead of watching television, turn on the radio and do something else at the same time.

To know more… or move more: Canada’s Physical Activity Guide to Healthy Active Living