60 Ways To Build 60 Minutes Of Activity Into Your Day

If you’re anything like me, you are fully aware that you need to build more activity into your day. I’m convinced that activity boosts productivity, strengthens leadership and also helps me be a better mother/wife. Oh yes, and it’s good for my health as well. With that said, I’m on a mission to build 60 minutes of activity into my day (and I’m not counting fingers moving across a keyboard as part of this).

 I polled my colleagues for some inspiration and we came up with some great options. Granted, these 60 minutes don’t have to be together – you’d be surprised how much time you rack up with walking meetings and by getting up between focus bursts. Our attitude is: every little bit counts.

60 Ways for 60 Minutes of Activity

1. Wake up earlier to walk, run or do yoga
2. Go for a walk at lunch
3. Do a walking instead of a sitting meeting
4. Encourage your colleagues to shorten meetings to 25 minutes (or 45 minutes) and do something active between meetings
5. Do squats or lunges while on the phone
6. Use a standing desk and rotate balancing on one foot
7. Get a treadmill desk (like this or this) and walk (slowly) while working
8. Take the stairs instead of the escalator or elevator
9. Walk the long way to the photocopier
10. Meet a friend for a power walk instead of a coffee
11. Go to the washroom two floors up
12. Walk down the hall to see a colleague instead of sending an email
13. Park in the farthest spot
14. Find a fitness buddy and hold each other accountable

(Admittedly, this doesn’t add activity to your day, but it sure makes the other techniques easier to do.)

1. Book a session with a fitness trainer
2. Work in 50-minute bursts, interspersed with 10 minute walking breaks
3. Eat your lunch outside instead of at your desk (and go for a walk while you’re there)
4. Reward yourself whenever you finish a task by getting up and walking around
5. Wear comfortable shoes to work so you don’t avoid walking
6. Walk or bike to work
7. Walk or bike the kids to school
8. Sign up for a fitness class
9. Use a fitness tracker and set a daily step and activity goal
10. Synch up with buddies on your fitness tracker; (right now, my buddies are kicking my butt which sure is inspiring)
11. Go for a family hike
12. Exercise while the kids are at their activities
13. Race against the kids (although this has admittedly led to the odd ego bruise)
14. Garden
15. Return to a sport you used to love; ball hockey; ultimate Frisbee; cycling; basketball; tennis, etc.
16. Sign up for a race (triathlon; biking; running) … nothing gets you going better than having a looming race
17. Join a fitness club (Running Room; Cycling club; etc.)
18. Walk the golf course, instead of taking a cart
19. Download a fitness application (e.g., 5K Runner, Daily Yoga, etc.)
20. Commit to doing six yoga poses per day – 2 stretch, 2 strength and 2 balance
21. Get off public transportation (subway, train, bus) one stop early
22. Walk to the grocery store (although this may require more frequent trips and a backpack)
23. Walk down every aisle in the grocery store (although this may end up costing you more money)
24. Challenge kids (or even better – adults) to a rope skipping competition
25. Walk to your favourite coffee shop for an afternoon coffee instead of making one at the office
26. Do bursts of exercises during commercials (or maybe for the entire show)
27. Park your car and walk to nearby destinations
28. Read while on a stationary bike: mix exercise and hobby.
29. Vacuum / dust / rearrange furniture
30. Do push-ups and sit-ups before starting your day or going to bed
31. Go to an art gallery
32. Go to the library or book store and browse through the aisles
33. Go shopping
34. Turn on the music and dance while cooking
35. Clear the garage
36. Mow the lawn
37. Shovel the driveway in winter
38. Give your car a good cleaning
39. Track how many hours you sit; this alone might inspire you to get up and get moving (especially considering all the recent evidence about prolonged sitting and early death)
40. Take your dog (or borrow one) for an extended walk
41. Go skating (there are indoor rinks open all year round)
42. Go swimming
43. Organize that closet that never gets organized
44. Take a salsa class (or other dance class)
45. Try shadow boxing (and you get extra points if you don’t make yourself laugh)
46. Ok, so we only came up with 59 ideas. Can you help us finish this list? What are some other ways to fit more activity into your day?