5 Ways to Incorporate Physical Activity into Your Daily Routine

If you want to make long-term changes in your health and weight, you’ll need to start making good decisions on a regular basis. One of the best ways to form healthy habits that stick with you over time is by incorporating physical activity into your daily routine. With just a few minor tweaks to your day-to-day activities, you can end up burning thousands of calories throughout the year and feeling better than ever before! Here are 5 quick and easy ways to incorporate physical activity into your daily routine.


1) Walk Everywhere

If you live in a city, try walking or biking everywhere. If you live outside of the city, try driving only when necessary and walk or bike whenever possible. You’ll get your daily dose of physical activity while also saving money on gas, which is usually under $2 a gallon these days. Plus, if you’re like me, it’s really frustrating to be sitting in traffic when there are so many other options! Just remember that no matter what form of transportation you choose, wear comfortable shoes and dress appropriately for your route. Be sure to drink plenty of water as well- even during cold weather because perspiration helps keep us warm! Keep your workout clothes near your front door so that you don’t have to think about changing clothes before starting work or running errands. Get off at a few stops early from work to have time for a quick 10 minute walk around the block with co-workers before heading back home. When dining out, split an entrée with someone instead of ordering an appetizer and dessert or taking too much food home in takeout containers. You might save some money too!


2) Stand When Watching TV

One of the easiest ways to incorporate more physical activity into your daily routine is by standing when watching TV. This can be done by either getting a stand-up TV or simply turning off the TV and standing up whenever commercials come on. If you need something to do with your hands, try knitting! Another option would be to switch from sitting in one place for long periods of time, like at work, and instead walk around periodically throughout the day. The frequency with which you should get up during the day will depend on how often you sit down. Sitting down for less than 30 minutes? Stand once every 30 minutes; sitting down for 30-60 minutes? Stand every 20 minutes; 60-120 minutes? Stand every hour.

3) Set a Timer When Exercising

One of the best ways to increase your activity level is by setting a timer when you exercise. When you set a timer, it forces you to complete an exercise session before the time expires. You can set the timer for five minutes, ten minutes or even thirty minutes. However, if you are new at working out and need more time, then start with five minute sessions until you feel comfortable working out for longer periods of time. As the weeks go by, gradually extend the time frame until you are working out for 30 minutes per day. Not only will setting a timer help to motivate you to stay active, but this technique also helps ensure that you keep on schedule with your workout routine each day! The following ideas may help:

 -Walk around during lunch break -Park further away from work/school and walk -Take the stairs instead of elevators/escalators -Do some exercises while watching television


4) Clean Up After Yourself

  1. Pack your snacks in reusable containers. This way, you’ll be less likely to grab a sugary, processed snack from the vending machine or convenience store as you’re on the go. 2. Use a fitness tracker with your smartphone and apps like My Fitness Pal so that you can track your daily activities and see how much sleep and water you’re getting each day. 3. Take the stairs instead of the elevator if possible, or take a walk during your lunch break at work. 4. Walk over to your neighbor’s house rather than call them on the phone. 5. Stand up while you talk on the phone, then alternate between sitting and standing throughout your conversation for an extra burst of activity without even realizing it!


5) Exercise in Short Bursts

Short bursts of exercise are a great way to get your heart rate up and keep it up for an extended period of time. You can do this by doing as many pushups, squats, or sit-ups as you can in 60 seconds. The key is to make sure that once you’re done, you rest for at least 60 seconds before doing another set. This method is not only great for the cardiovascular system but it’s also good for muscle development because the muscles are constantly being used. This type of routine is perfect if you don’t have much time on your hands. You can break out these quick workouts whenever there’s a spare moment, such as when waiting in line or sitting on the couch watching TV. 

The beauty of these workouts is that they don’t require any equipment or weights so all you need to do them anytime and anywhere! 

If physical activity really isn’t your thing but eating right sounds like fun, try combining them together!


How does physical activity affect nutrition?


Physical activity affects our physical and mental health, so it’s important that we maintain a balance between our physical and mental. This is easier said than done since we don’t always have the time or energy for exercise. But there are things you can do throughout your day that will help you stay active without even realizing it. The following five tips offer ways to incorporate physical activity into your daily routine: 

1) Commute by bike instead of car. 

2) Park in the farthest spot from work. 

3) Walk rather than taking an escalator or elevator. 

4) Take the stairs instead of an elevator when possible. 5) Park farther away from the store (and walk).



We should all be active every day. It’s important for our mental health and physical fitness. But let’s face it, we can’t always find the time to squeeze in a workout or get outside for a walk. Luckily, there are many ways you can incorporate physical activity into your daily routine.


Leave a Comment

Your email address will not be published. Required fields are marked *