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Easy as Health
- Health Information for a Better Life
Build Physical Activity
Into Your Daily Life
Activities you can do at home
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Create a new morning routine.
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Start your day with 10 minutes of movement indoors or outdoors.
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Some stretching and a short walk first thing in the morning can be
better than caffeine.
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Go for a bike ride.
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Trade in your power mower for a push mower.
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Park the car 10 minutes away from the store you are going to. Better
yet, leave the car at home.
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If you live in a seniors' residence, start a hall - walking group.
Add to your route each week and pick up friends along the way.
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Parents - play catch or fly a kite with your kids.
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Dance to your favourite up - beat music for 10 minutes a day.
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Do a physical activity routine with leaders on TV.
Activities you can do at school
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Take an evening fitness class at your neighbourhood school, and
encourage your friends to do the same.
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Support quality daily physical education at your child's school.
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Encourage teachers to talk about physical activity and active
living.
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Create a walking school bus with other parents in your neighbourhood
- instead of car-pooling, take turns walking the kids to school.
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Choose physical education as one of your courses.
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Get involved in intramural programs.
Activities you can do at work
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Take stretch breaks during meetings.
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Have a "walking" meeting - grab your colleague and discuss business
while taking a walk.
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Take the stairs. Pretend the elevator is out of service.
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Post a notice near the entrance to the stairway suggesting people
take the stairs and have them sign it when they do to encourage
others to follow their lead.
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Replace your coffee break with a walking/wheeling break.
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Contract your stomach and back muscles while sitting in your chair
or on the bus.
Take a brisk walk before lunch for about 10 minutes.
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Try to make active living one of the goals of your work team.
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Roll your shoulders and stretch your neck when sitting in front of
the computer.
Activities you can do at play
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Make a personal or family commitment to try a new activity each
season: snowshoe, curl, hike, bike, dance, bowl, fish, camp,
ice-skate, ski, swim, in-line skate, walk, run, skip rope, play tag
with your kids, or play ball in the park.
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Join a club or organization that coordinates active living events.
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Participate in community programs and try some new activities.
Get in the garden and dig, prune, rake and weed.
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See how many different 10- minute walking, wheeling or cycling
routes you can find in your neighbourhood.
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Hit a tennis ball with a friend.
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Arrange to meet a couple of friends for a walk every day at the same
time.
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Join a T 'ai Chi or yoga class.
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Go line dancing, folk dancing, or square dancing.
Activities you can do on the way
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Walk, cycle, in-line skate, or wheel to work or school.
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Get off the bus two stops early and walk home.
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Leave the car in a parking lot 10 minutes from work and walk the
rest of the way.
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Take your bike to work - you'll save on gas as well as help to
protect the environment and your health.
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If your job involves a lot of driving, plan several short stops in
your day. Get out of the car and walk for 10 minutes or more
whenever you can.
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