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Fun ways to be active every day without going to a gym

For many people, the key to making regular physical activity a long-term habit is to make it part of your daily life. Every little bit helps – and starting small is often the best way.

Try one of these ideas each week. You'll find your favourites and probably think of new ways to be active too.

Swap 30 minutes of television for a 30‐minute walk each day.

Fit activity in throughout the day. Add a bit here and there by doing bicep curls with bags of groceries, lunges down the hallway, calf raises while brushing your teeth, desk push‐ups before sitting down and wall sits while on the phone or reading the paper.

Designate certain TV shows as exercise programs. While you’re watching, lift weights or do sit‐ups, walk on a treadmill or ride a stationary bike, jump rope or stretch.

Try a new activity for each season. Ideas include golf, tennis, cycling, hiking, mall‐walking, dance, yoga and swimming. 

Take the stairs and avoid the elevator.

Walk at least 10,000 steps every day. Start with 2,000 to 4,000 steps at a brisk pace.

Wear a pedometer or other activity tracking device to count your steps and activities. This will help keep you motivated.

Start an activity club at work or school. Ideas include walking, running, yoga, cycling or strength training.

Walk, rollerblade or cycle to work or school – or part of the way.

Stretch throughout the day. This can relieve tension when you have to sit for long periods of time.

Make playtime with your kids physical for everyone. Instead of watching them play, join them in a game of tag or soccer.

Go to the park with a group of friends and a Frisbee. Invite the neighbours and their kids over to play ball hockey, cricket or basketball.

Walk to a co‐worker’s office to discuss an issue instead of phoning or sending an email.