Plan your activity for the week.
Spread out your exercise routine through the week, and aim for at least 10 minutes of exercise at a time. Try to fit exercise in at least three days of the week.
Leave the car at home.
Instead of driving to work or the store, walk or take your bike. Give yourself some extra time to get where you need to be and add a small workout.
Take a mid-morning break.
Pick up a pad and pencil. Walk down the hall or around the house for five minutes, marking off what you need to do for the rest of the day.
Take a lunch break.
Take 10 to 15 minutes of your lunch and go for a short walk. Or choose an aerobic activity you would rather do and speed up your heart rate.
Mid-afternoon slump buster.
Grab a coworker (or a neighbor if you’re at home) and catch up on the latest news. Walk 10 minutes around the building or block at a casual, lively pace.
Join a fitness class.
Find a friend or sign up on your own. Choose an activity you enjoy doing like dancing, biking, swimming, running, hiking, martial arts or a different sport. Try to meet with a group or class at least once a week. Joining an organized group will keep you motivated to attend regularly and maintain a consistent exercise routine.
Keep track of your activity.
Making a list or chart of your exercise for the week will keep you honest with yourself. Make sure you’re getting enough exercise and staying active on a regular basis. Gradually increase the amount of exercise each week and set goals for yourself.