The good news is that short periods of physical activity can add up. 2 minutes here, 10 minutes there. Look at your day, and see how easy it is to squeeze in the following activities. Pick up the pace to moderate intensity, to increase the benefits.

• Take the stairs instead of the elevator or escalator
• Park a 2 minute walk away from work, or your destination
• Play actively with your kids when dinner is in the oven
• Schedule 10 minute walks in your day timer, on lunch and break times
• If you live less than 5 km from work, it is just as quick to ride your bike as it is to drive (20 minutes)
• Walk to the corner store instead of driving
• Recruit family members to help out more with the chores to free up time for a quick walk (together or on your own)

Don’t do More do Different!

• Meet a friend for a walk instead of for coffee or a drink
• Walk during brainstorming sessions at work
• Make family time, active time – play in the park, go to the pool
• Stretch while watching television
• Go for a walk instead of watching television
• Pick up the pace while vacuuming or gardening
• Walk around the baseball/soccer field or hockey rink during kid’s practice or games (build fitness by climbing the stairs in the arena a few times)

Complete the "Finding the Time to Get up and Move" questionnaire for insights into ways to squeeze activity into your day.