Guidelines suggest that we should engage in at least 30 minutes of moderate-intensity physical activity on most days of the week to reduce the risk of chronic disease, or 60 minutes 
[1]of moderate-intensity physical activity on most days of the week to help manage body weight and prevent gradual, unhealthy weight gain in adulthood. However, with work and/or school, plus taking care of our families, how do we find time to add in 30-60 minutes of physical activities a day? Actually, you don’t have to do all 30-60 minutes all at the same time, you can break them up into manageable amounts throughout the day! Here are 5 easy ways to do so!
1. Use active transportation and/or public transit: Walking, rollerblading, and biking to work/school are all great ways to get around! However, if the trip is too far to walk or bike to, you can also take public transit. There’s at least some walking to and from stops in most transit trips. If you’re taking the bus, you can also get off a few stops early and walk the rest of the way.
2. Park Farther Away: If you live in an area where active transportation and public transit are not as feasible, try parking your car as at the edge of the parking lot or several blocks away. It will force you to walk just a little bit further than you are used to. Make sure the neighborhood is safe though.
3. Take the stairs as often as possible: Take the stairs if you have to go up two floors or less or if you’re going down three floors or less. Forgo the escalators or the elevator! If you have to go up or down many floors, you can walk the first few flights, then take the elevator the rest of the way.
4. Clean your home regularly: A good cleaning can be a great workout, especially if you have a large home! Cleaning involves plenty of walking, lifting, and stretching – all of which are very good for your body.
5. Go for a family walk after dinner: Go biking, walking, or rollerblading for a half an hour trip around the neighborhood. It’s a great chance to get outside and exercise while spending some time together.
6. When you do make the time, make the most of it and boost your intensity level: How many of you see people at the gym who are more interested in socializing than increasing their heart rate? When you do exercise, boost your intensity level and you won’t have to do it as long.
It’s easy to make little adjustments to your busy schedules and incorporate physical activities into it. What other ways can you add in physical activities into your busy schedules?
Assistance provided by Rachel Yam [2]
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