12 Tips to Squeeze in Daily Exercise Before Dark

By Nancy DeMuth, Ph.D., 6-12-18 (Adapted from Carol Krucoff, Duke Integrative Medicine)

Weather warm or wintry, here are some reliable/ practical ways to add steps to each day and improve your health/mood along the way.

1. Forgo elevators and head for the stairs. Climbing stairs strengthens heart, muscles, and bones. Going to the 6^th floor? Why not get off at the 3^rd and walk up! Or go to the 9^th and walk down!
2. Pep up housework with music! Yes, burn off extra calories by dancing to the beat!
3. Use muscle, not devices. Forget the channel changer and get up to move! When outside, use a shovel, not a snow blower. Plan errands to walk more and drive less.
4. Combine shopping with exercise. Take extra laps around the grocery store or mall. Aerobic activity happens wherever you are, not just at the gym.

 

5. Use “waiting time” as an invitation to move! We routinely wait for doctor’s appointments, car service, or other delays. Next time, take a walk, find a stairwell, and use waiting to advantage.
6. Take more “mini” exercise breaks.Frequent daily movement (e.g. 5 minutes per hr.) can add up to 30-60 minutes of extra walking per day. Perk up with walking instead of caffeine or sugar!
7. Park farther away. Not only will you find fewer “dings” on your car doors, but moving more can enhance focus and reduce irritability.
8. Buddy up and socialize while moving! Having lunch with a friend? Meet for a walk/talk first and then eat or walk afterwards.
9. Stash an extra pair of sneakers in your car AND BE PREPARED! While at it, also stash hat/sunglasses/sunscreen/gloves! It’s a great way to prepare for and seize an opportunity to move!

10. Try nature therapy, awe and wonder. Beautiful day, a few extra moments, and driving by a lovely park: Stop to take a walk or take a day trip out of town!
11. Be an active phone user! Stretch, walk, or march in place while listening to favorite music, catching up on notifications, or talking on the phone. Warning: Be careful and play it safe!
12. Use technology to track your progress, accountability and personal challenge. If it works for you, use health apps to stay motivated and be consistent.  For a simpler approach, pay attention and log total daily movement (minutes per day in a journal).

Choosing fun/easy ways to move = HEALTHY HABITS LIKELY TO STICK!

Edited December 4, 2018 for clarity and content