Do you want to feel better, move better and sleep better? Find opportunities to be active throughout your day. Every minute counts.

Walk to the supermarket, Rake some leaves, Get on a bike, Dance! Choose what works for you and what’s fun!

Try to do at least 150 minutes of moderate-intensity physical activity every week. Fit in 2, 5, 10 or 20 minutes here and there. Be active however and wherever you can! It all adds up to better health.

Walking is simple, inexpensive and may be a great way to start. Which of these will you do in the next two weeks?
1. Roll out of bed and take a 20-minute walk before the day gets going and you talk yourself out of it.
2. Meet a friend at your local shopping mall for an early morning walk. Malls often open early to support local walkers.
3. Volunteer to walk your dog every day. Don’t have a dog? Walk your neighbor’s pet.
4. Try a smart phone walking app or count your steps with an activity tracker. Gradually build up to 7,000-9,000 steps/day.
5. Join a local fitness program to get guidance and motivation.
6. Take a walk with your family every night after dinner.
7. Go for a 10- to15-minute walk at lunchtime and bring a friend.
8. Start a neighborhood walking group – with at least two other neighbors. Swap child care if needed.
9. Walk or ride to work or the store 1-2 times/ week.Try an e-bike: they’re easier, faster and fun!
10. Find beautiful places in your community to walk or bike: local parks, trails, streets with trees or interesting buildings. Become an explorer.
11. When watching TV, get up during every commercial and do an active chore. For example, empty the dishwasher, throw some clothes in the laundry, or take out the garbage. Feel productive after just one show!
12. When sitting at your desk or computer, get up every 30 minutes or so and stretch. Walk down the hallway. A smartphone Stand Up Reminder app can help.
13. Try “walking meetings” when you don’t need a pen and paper.
14. Instead of calling or instant messaging your co-workers, get up and go to their desk for a chat.
15. Get off the bus one stop early and walk the rest of the way. Wear supportive and comfortable shoes so this is easy to do.
Start where you are. Use what you have. Do what you can.