With Family and Friends

Tip #1

When your kids go out to play, join them! Discover how much fun a school playground can be.

Tip #2

If you have little ones, take a brisk walk in the stroller. They'll get fresh air and you'll get moving.

Tip #3

Waiting for your child during his/her practice or class? It's a great time to take a walk instead of standing around or sitting in the car.

Tip #4

Take your dog out for a longer walk than usual.

Tip #5

Put on your favorite music and dance - either solo or with a buddy.

Tip #6

Schedule a regular time each week for your family to be physically active together - a walk, a bike ride, a swim in the pool or playing Frisbee in the park.

Tip #7

Call your friends to make a Saturday morning walk a group habit. For a change of scenery, check out our community's many trails and walkways.

At Your Workplace

Tip #8

Walk, jog or cycle to work. You'll save on gas, parking and avoid traffic.

Tip #9

Take a brisk walk during your normal coffee or cigarette break.

Tip #10

Do desk exercises to relieve tension and help keep you focused.

Tip #11

Keep a pair of walking or running shoes in the office. You'll be ready for action.

Tip #12

Walk to a colleague's office instead of using the phone or e-mail.

Tip #13

Form a walking group.  It's a great way to relieve work stress and get to know your co-workers.

Tip #14

Spend part of your lunch break moving. Even a brisk ten-minute walk will help you feel better and be more alert for the afternoon.

Anytime

Tip #15

Walk or cycle to the store, school or place of worship whenever you can.

Tip #16

When taking the bus, get on or off several blocks from your normal stop.

Tip #17

Park your car far from where you're going... then walk the rest.

Tip #18

Use the stairs instead of the elevator.

Tip #19

Get out in the garden - planting, weeding, mulching or raking the leaves can all help stretch those muscles.

Tip #20

Look for classes, programs or events that keep you moving.

Tip #21

Get out of your chair while watching TV. How about sit-ups or marching in place during commercial breaks?

Tips if You're Just Starting

Use a common-sense approach by starting out slowly.

Tip #22

Look for programs and activities that might keep you interested.

Tip #23

Find a buddy to join you. Having a partner helps many people keep going.

Tip #24

Slowly build up the time you spend on your activity. Then add a few minutes every few days. Over time, you should be able to keep at it for at least 30 minutes a day.

Tip #25

If you're short on time, don't worry. Try to fit in 15 minutes of activity in the morning and 15 minutes in the evening.

Tip #26

Slowly increase how hard you work your activity. For instance, if it takes you 25 minutes to walk a mile, pick up your speed so that it takes you 20 minutes to walk a mile.

Tip #27

Change what you do to keep interested. If you walk on Monday, Wednesday and Friday, how about dancing on the other days?

Tip #28

Give yourself a reward when you've reached a personal goal.

Tip #29

Pick an activity you like and that meets your budget. You're more likely to stick with it. Lots of people start off walking – it's easy and cheap.

Tip #30

It's always best to check with a doctor if you're starting an exercise program for the first time or if you have a disability and trying a new type of activity.