At Home
· Make the after-dinner walk a family tradition.
·
Walk your dog, or offer to walk your neighbor’s dog.
· Do a fun family challenge to see who can log the most steps in a week.
· Reward your family for meeting step goals with fun activities.
· Take a walk while your kids are playing sports.
·
Walk to your neighbor or friend’s house instead of calling.
· If you make a call, walk while you talk.
· Start a walking club with your neighbors or friends.
· Walk to the television to change the channel.
· Turn off the television and do an active family activity.
· Walk around your house during television commercials.
· Get up and move around once every 30 minutes.
· Try to take half of your goal steps by noon.
· Plan walks into your day, for example, with a friend at the beginning
of the day, and with your family at the end of the day.
· Plan active weekends (longer walks, scenic hikes, playing in the park).
· Take a walk and pick up litter in your neighborhood or in a park.
On the Town
· Park farther away in store parking lots
· Return your grocery cart to the store.
·
Avoid elevators and escalators – try the stairs instead.
·
Walk, don’t drive, for trips less than one mile.
· Walk at the airport while waiting for your plane, and avoid the people
movers.
· Take several trips to unload groceries from your car.
· Avoid the drive-through. Instead, walk inside.
· Plan active vacations.
· Hike some of your local trails.
At Work
· Get off the bus earlier and walk farther to work.
· Take several 10-minute walks during the day.
· Choose the farthest entrance to your building, then walk the long way
to your office.
·
Host “walking” meetings.
· Walk to a restroom, water fountain, or copy machine on a different floor.
· Take a longer route to your meeting.
· Walk a few laps on your floor during breaks, or go outside and walk
around the block.
· Walk during your lunch break.
·
Walk to a colleague’s office rather than calling or sending
email.
· Take 5-minute walking breaks from your computer.
· Park farther away in the morning and when you go to lunch.
· Take the stairs rather than the elevator or the escalator.
· Start a break-time walking club with your co-workers.
· Walk while using a speaker or cordless phone.
· Get up and move at least once every 30 minutes.
· Start a 10,000 step worksite program.
