Make Time 

• Keep track of your daily activities for one week. Pick two 30-minute time slots a day at least five days each week that you could use for exercise. 
• Add physical activity to your daily routine. For example, walk the dog, exercise while you watch TV, or park farther away from your destination. This doesn’t take the place of planned exercise, but it will still help you with weight loss and weight maintenance. 
• Try to walk or jog during your lunch hour, or take fitness breaks instead of coffee breaks. 
• Try doing something active after dinner or on weekends. 
• Plan to be active at times in the day or week when you feel you have a lot of energy. 
  
  

Bring Others Into It 

• Ask friends and family to support your efforts. Invite them to be active with you. 
• Ask your kids or grandkids to join you for an exercise video or fitness game. 
• Develop new friendships with physically active people. 
  
  

Stay Motivated

• Plan ahead. Make physical activity a regular part of your schedule. Write it on your calendar. 
• Join an exercise group or class. 
• Exercise with friends who are at the same skill level as you are. 
  
  

Build New Skills 

• Find a friend or get a personal trainer who can teach you new skills. 
• Take a class to develop new skills such as swimming, dancing, or water aerobics.
  
  

Use Available Resources 

• Select inexpensive activities such as walking, jogging, or cycling. 
• Identify local resources, such as programs through your community center, park or recreation group, or worksite. 
  
  

Make the Most of All Conditions 

• Develop a set of activities that are always available regardless of weather, such as indoor cycling, indoor swimming, stair climbing, or mall walking. 
• When the weather is nice, try outdoor swimming, jogging, walking, or tennis. 
  
  

Practical Suggestions 

• Take the stairs instead of the elevator.
• Park your car at the far end of the street or parking lot.
• Have “walking meetings” with colleagues at work.
• Rearrange your home so you can stand upright or walk on a treadmill while watching TV or using the computer.
• Set an alarm to go off every hour to prompt you to move around.
• Try walking as if you’re late for the bus or an important meeting.
• Have small weights available for doing arm exercises.
  
  

Adapted from: “Everyday Ideas to Move More,” National Institutes of Health