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Build Activity Into Your Day

You're building up to spending more and more time being active each week! That means you'll need to find new ways to get moving.

Goal for the week

1 hour and 40 minutes of moderate cardio + 2 strength training days.

What will you do today?

Here are some tips for sneaking more cardio into your day:

  • Add more steps. Walking is one of the easiest ways to be active. And it burns calories! Even 10 minutes of brisk walking at a time can do the trick.

  • Take the stairs. Skip the elevator. Or get off early. Walk a few flights of stairs.

  • Jog or run. To prevent injury, ease into it. Stretch before and after. Run 1 minute at a time, walking in between. Wear good shoes. Over time, you'll walk less and run more!

  • Power your way to work. If you can, cycle or walk to work. If you commute by car, bus, or train, park or get off early and walk.

  • Move at home. Sit less, move more. You get credit for chores, dog or kid wrangling, and yard work. Stand at your computer!

  • Make it a part of each day. Get your calendar out. Plan when you'll be active. For some people, it works best to get up and go early. For others, the lunch hour works. Or when the kids are asleep or at school. What's best for you?

  • Get your family moving. Walking, running, or cycling are great ways to be active together. So are family chores and hiking adventures!

Terry's story

It's not my first impulse to keep an exercise log. But now I get it! For a week, I put every little thing I did on my calendar, including whenever I spent time sitting. From there, all these gaps in my day jumped out at me! I realized I could burn some calories for even just 15 minutes. Now I use a tracking app. It gives me a boost every time I see how much more active I've become!