Moving your body every day brings real health benefits, and it doesn’t require hitting the gym or climbing mountains (unless that’s your thing). There are plenty of simple ways to stay active without spending much time or money.
Are You Staying Active?
Move throughout the day
These simple actions throughout your day can add up to keep you feeling energized and healthy!
Set A Reminder
Set a reminder on your phone to move every hour.
Take A Walk
Take a walk, even if it’s just around the block—no need to track steps or distance.
Get On Your Feet
Stand up more often, like during phone calls or meetings, to keep your body active.
Park Farther Away
Park a little farther from the store entrance to add extra steps.
Take The Stairs
Choose the stairs over the elevator whenever possible.
Play A Sport
Get active by joining a local sports team or recreational league.
TV Time Activities
Move during TV time—stand, stretch, or march in place during ads or between episodes.
Ditch The Car
Walk or use public transportation for errands, work, or fun outings.
Family Walks
Walk your child or grandchild to school for a chance to get some fresh air and move together.
Step outside
Play At Parks
Spend time at a local park – playgrounds aren’t just for kids!
Connect With Nature
Step outside and let your feet connect with the earth. Take a moment to notice the sights, sounds, smells, and textures around you.
Desk With A View
If you work from home, set up your desk near a window to bring in some natural light. If you’re indoors, make a habit of looking up from your screen and appreciating the outdoors.
Garden And Grow
Try gardening, help out at a community garden, or care for some houseplants.
Volunteer Outdoors
Volunteer Outdoors
Walk Your Pets
Take your dog for a walk or play with them outside for a healthy, active break.
Outdoor Adventures
Get involved in outdoor activities. Check out resources for all abilities to enjoy the outdoors.
Bike And Roll
Ride a bike in the park. With adaptive cycling options, there’s a bike for everyone.
Strength Training
Take A Class
Join a fitness class – there’s something for everyone, from water aerobics to high-intensity interval training (HIIT).
Join A Gym
Think about becoming a gym member. Many gyms offer a free introductory session with a trainer when you sign up.
Use Community Equipment
Look for community centers or parks that provide free access to exercise equipment or weightlifting classes.
Wear Extra Weights
Add ankle or wrist weights while you go about your daily tasks to increase your workout without extra time.
7‑Minute Workout
Do a quick 7-minute home workout: 10 push-ups, 10 squats, 10 sit-ups, 10 lunges, and a 1-minute plank, then repeat until the full 7 minutes are up.
Improve Your Balance
Try balance and coordination exercises like heel-toe walks, standing on one foot, or sitting on a stability ball to improve your stability.
Stretching
Improve Mobility
Focus on stretches that improve your overall range of motion, targeting areas like your calves, hamstrings, hip flexors, thighs, shoulders, neck, and lower back.
Hold Longer
Try to hold each stretch for about 30 seconds, but don’t stress over the timing if you're just starting out.
Neck Circles
Simple neck circles or gentle head rolls can help relieve tension and can be done anytime, whether sitting or standing.
Try Yoga Classes
Consider signing up for a yoga class, or check out free online videos for guidance. Adaptive yoga options are available for people of all ages and abilities!
Stretch With Care
Remember: avoid bouncing or forcing a stretch to the point of pain—this can lead to injury.
Practice Makes Better
Flexibility improves with consistency! It might take a few months before you start seeing noticeable results.