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Day 27: Add Activity to your Day

Let’s get active! Studies show that sitting and sedentary activity is as bad for you as smoking. Sitting at a desk doesn't help either, so to help you add activity and steps to your day, here are some quick and easy ways to get moving more.


  • Exercise as soon as you wake up. If you can’t make it to the gym, follow a quick exercise video online or do a few jumping jacks, push-ups and stretches to get your blood flowing and start the day off strong.
  • If you’re close to work, choose to walk or ride a bike. If you drive, park in a spot away from the main entrance to add in a few more steps, as well as less dings to your car since most people try to park closer to the door.
  • Coffee drinker? Choose a coffee shop a few blocks further than usual, and bring a friend so you can catch up on how they’re doing.


  • For lunch, choose a healthy, walkable location or bring your homemade lunch to a park and enjoy it outdoors.
  • Take the stairs instead of the elevator throughout the day.
  • If you sit most of the day, set alerts on your phone, through email or even a sticky note to remind you to stand and walk around as much as you can.
  • During the weekend, explore a new outdoor hobby, such as biking, hiking or playing soccer. If it’s a bad weather day, take a brisk walk around the mall and do some window shopping.


  • Stop by a gym or join a group work-out class with friends, such as yoga, kickboxing or dance.
  • Walk to dinner or take a brief stroll around the neighborhood when you get home before it’s too dark.
  • Take a few minutes to stretch on the living room floor and relax your muscles while watching your favorite show.
  • Before you go to bed, plan out your activities for the following day so you’re prepared to get moving and make the most of the new day.


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