Building more physical activity into your daily life:

• Washing and waxing the car for 45-60 minutes by hand instead of going to the car wash.
• Gardening for 30-45 minutes.
• Walking 1.75 miles in 35 minutes (20 min/1 mile).
• Cycling 5 miles in 30 minutes.
• Pushing a pram 1.5 miles in 30 minutes.
• Raking leaves for 30 minutes.
• Using stairs instead of the lift or escalator.
• When at home, climb the stairs as often as possible – for variety take the stairs two at a time, or step up the pace.
• Walk or cycle more; drive less.
• Park an extra block from your destination or park as far away as possible in the car park.
• Permanently lose the TV remote control and get up from your chair more.
• Mow the lawn with a manual mower.
• View chores like lawn mowing, dusting and hovering as opportunities to exercise.
• Turn off the TV and play with the children.
• Learn a new sport.
• Do exercises or pedal a stationary bike while watching TV.
• Take a brisk 10-minute walk in the morning, at lunch or after dinner.