There's no need to stress about how you’re going to squeeze physical fitness into your already hectic schedule. Every little bit counts, and the Canadian Physical Activity Guidelines and ParticipACTION have plenty of suggestions on how to modify your family's daily routine, replacing sedentary time with activity from dawn till dusk.
In the morning
• Physical activity can be a better morning boost than caffeine. Set your alarm 10 minutes early, and devote the time to stretching or taking a short walk or bike ride to start off your day.
• Pack a skipping rope or baseball glove in your child's backpack to encourage active play at recess and lunch breaks.
En route
• If you work close to home, leave the car and walk or bike in.
• If you take public transit, get off the bus a stop (or two) early.
• Driving to work? Park your car at the back of the parking lot and make up the distance on foot.
• Instead of driving the kids to school, start a "walking school bus" with other parents and take turns walking groups of neighbourhood kids to and from school. Encourage older children to walk or bike to school.
At work
• Take the stairs instead of the elevator whenever possible.
• Instead of booking a boring old conference room, grab your colleagues for a "walking meeting" and discuss business while hitting the pavement.
• Instead of sending an email, walk across the office to relay a message to a coworker.
• Contract your stomach and back muscles, roll your shoulders and stretch your neck while sitting in your chair.
• Take a break from sitting once an hour, and set aside 10 minutes of your lunch break for a brisk walk.
• Organize a recreational softball or baseball team with your coworkers and join a league. Not only will this get you moving, it will foster teamwork and boost morale as well!
• Inquire about events and initiatives hosted by your workplace health committee that can help you achieve your fitness goals.
Making a list of fitness goals can help keep you focused. Fill out our "Plan for success" template to help keep you motivated.
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