WellSpan Home

Quick Tips: Fitting Physical Activity Into Your Day

Get started

You may not even realize that many of the things you do during the day are ways for you to meet your physical activity needs. Many household chores, for example, will get your heart rate going faster. A faster heartbeat and increased breathing are what define moderate-level activity.

Experts say to do 2½ hours of moderate activity a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities that raise your heart rate and make you breathe harder—including daily chores—can be included. Many of us are so busy that fitting in physical activity can seem impossible on most days.

Here's some good news: It doesn't have to be a certain amount each day. It's fine to do blocks of 10 minutes or more throughout your day and week.

Here are some ideas for fitting short bursts of activity into your day:

At home

  • Take a few 10-minute walks or bike rides during the day.
  • Use an exercise video for a little while in the morning and a little while in the evening.
  • Use a free smartphone app or online exercise video.
  • Take a 10-minute dance break with your young children.
  • Push the lawn mower, rake leaves, or shovel snow.
  • Give the kitchen floor a good scrubbing.
  • Wash the car, clean the garage, or wash windows.
  • Play Frisbee, hopscotch, or jump rope with children.
  • Walk or bike to the store.
  • Walk the dog.
  • Read the newspaper on a stationary bike.

At work

  • Use your commute to do some extra walking. Park several blocks away, or get off the bus a few stops early.
  • Use the stairs instead of the elevator, at least for a few floors.
  • Suggest holding meetings with colleagues during a walk inside or outside the building.
  • Go the extra distance when possible: Get your coffee on another floor (use the stairs) or use the restroom that's the farthest from your office.
  • If you need to speak to a coworker, walk to that person's office or station rather than using e-mail or the phone.
  • Use your morning and afternoon breaks to take quick 15-minute walks.

Credits

ByHealthwise Staff
Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine
Kathleen Romito, MD - Family Medicine
Martin J. Gabica, MD - Family Medicine
Adam Husney, MD - Family Medicine
Specialist Medical ReviewerElizabeth T. Russo, MD - Internal Medicine

Current as ofDecember 7, 2017


Are you sure you would like to cancel?

All information will be lost.

Yes No ×

About the provider search

This search will provide you with WellSpan Medical Group and Northern Lancaster County (Ephrata) Medical Group primary care physicians and specialists. If we don’t have a WellSpan Medical Group physician to meet your criteria, the search will expand to include community physicians who partner with WellSpan Medical Group physicians through the WellSpan Provider Network or provide care to patients on the Medical Staffs of WellSpan’s Hospitals.

×

Schedule Your Next Appointment Online with MyWellSpan

Use your MyWellSpan patient portal any time to view available appointments, and pick the date and time that best suits your schedule.

Go to MyWellSpan

New to this practice?

If you don't have a WellSpan primary care provider and would like to schedule a new patient appointment with a provider who is accepting patients, just log into your MyWellSpan account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to see the offices that are accepting new patients in relation to your zip code. If you are not enrolled in MyWellSpan, go to https://my.wellspan.org, call 1-866-638-1842 or speak with a member of the staff at a participating facility to sign up. New patient scheduling not available at all practices/programs.

Already a patient at this practice?

If you already have a relationship with a WellSpan practice, simply log into your account, and go to the Appointment Center section. As you progress through the scheduling process, you will be able to schedule an appointment with any provider or practice that already counts you as a patient. Online scheduling varies by practice/program.

×