List of Ways to Include More Physical Activity or Movement into Your Day

www.bingeeatingbreakthrough.com

1. Walk around your

neighborhood in the morning

before work or after dinner.

2. Park as far away from your

office building or shopping

mall to add more steps to

your commute.

3. Walk to the local coffee

shop before starting your

work day.

4. Bring comfortable shoes

to work, and go for walks

during your lunch break.

5. When grocery shopping,

start by walking the

perimeter of the grocery

store.

6. Instead of using the drive-

thru window at your bank or

local coffee shop, park your

car, walk inside, and enjoy a

friendly face-to-face

interaction.

7. While on vacation,

consider walking to dinner

every night.

8. Discover some local

hiking trails using

Wandermap app.

9. Instead of sitting around and

watching TV, head outdoors.

10. Nowadays, it’s easy (and

convenient) to buy practically

everything online. Be sure to

venture out occasionally to local

businesses.

11. At work, bike or walk to an

appointment rather than drive.

12. Banish all elevators and use

the stairs

13. Get the whole family

involved — enjoy an

afternoon bike ride with

your kids.

14. Walk the dog — don't

just watch the dog walk.

15. Clean the house or

wash the car.

16. Walk, skate, or cycle

more, and drive less.

17. Mow the lawn with a push mower.

18. Plant and care for a vegetable or flower

garden.

19. Play with the kids — tumble in the

leaves, build a snowman, splash in a

puddle, or dance to favorite music.

20. Squat while you brush your teeth.

21. Turn your house into a dance club. Crank up your

favorite music and dance like no one is watching, or

grab your kids and make it a family dance party.

22. Chat on the phone and do some calf raises.

23. Stand up more than you sit down. All. Day. Long.

24. Never worry about going into a room and

forgetting why you are in there ever again. Retracing

your steps just means you're taking even more

steps!

25. Carry your grocery bags instead of using a

shopping cart when possible.

Thanks to my rescources for the information in this presentation (see the original articles here):

http://blogs.plos.org/obesitypanacea/2010/10/18/10-simple-ways-to-increase-your-physical-activity/

http://www.helpguide.org/articles/exercise-fitness/easy-ways-to-start-exercising.html

http://www.choosemyplate.gov/physical-activity/increase-physical-activity.html

http://www.mindbodygreen.com/0-13464/15-fun-ways-to-sneak-extra-movement-into-your-day.html

Get tips and a free course for help breaking binge eating habits and creating new, healthy habits at

http://www.bingeeatingbreakthrough.com.