7 Subtle Ways to Increase Physical Activity Every Day

Add these activities to your routine and you’ll find that at the end of the day you’ve gotten much more than 30 minutes of exercise!
7 Subtle Ways to Increase Physical Activity Every Day

Last update: 27 August, 2018

You already know that you need at least 30 minutes of physical activity a day to be in your best condition. For many people, however, it’s complicated to increase physical activity and incorporate this into their daily routine.

Has this happened to you?

Fortunately, there are some small changes you can make to meet this goal. If you don’t believe us, keep reading today’s article and you’ll learn some new tricks to increase your physical activity without even noticing it.

1-Get off public transit a few stops earlier

Do you spend some time every day on public transit getting to and from work? If you take a train or a bus around rush hour, chances are you spend several minutes waiting to move from traffic jam to traffic jam.

Take advantage of this and increase physical activity while preventing boredom. All you need to do is get off a few stops earlier than planned and walk the rest of the way to your destination. This will even help you save some time if the traffic is very bad! 

To inspire you a bit, you can accompany this little walk with some good music.

2-Take the stairs

Take the stairs

Have you noticed that most of the buildings you visit have more than one floor? Do you typically opt for the elevator? If so, try increasing your physical activity by taking the stairs, even if it’s just one floor.

It might be difficult at first because climbing stairs is a pretty intense exercise. Fortunately, regular practice will tone your legs and improve your breathing.

  • At the beginning it’s best to start out slowly and without pushing yourself too hard. As you adapt to the stair climbing, you can increase your speed.

3-Ride a bike

Increase Physical Activity
How long has it been since you rode a bike?

If you don’t like walking because it seems to take too long, try trading up your car for a bicycle to increase your physical activity.

If you think that biking is a dangerous mode of transportation, remember that wearing a helmet, elbow pads, and knee pads will reduce your risk.

Most modern cities are creating more space for biking and educating people on road safety to improve bike transit. Take advantage of this!

  • If you’re still not convinced, remember that riding a bike improves motor skills and reduces stress and cholesterol levels.

4-Help cleaning the house

Help cleaning the house

Most people hate to do housework but it turns out it can be a good source of physical activity. If you don’t enjoy walking or biking, try to mop, sweep, work in the garden, or organize the pantry.

Depending on the type of exercise you choose, you’ll get some or all of the following benefits:

  • For example, if you choose to increase your physical activity by working in the garden, you’ll absorb some vitamin D from the sun.
  • If you prefer to organize your closet or pantry, you’ll improve your joint health when you move objects around.


If you have children, grandchildren, siblings, or cousins, you know that they’re always filled with energy and rarely stop moving. Even some adults love to play!

Playing with children will allow you to keep an eye on them while relaxing you and creating better relationships with them. But remember: we don’t mean playing video games or watching movies.

Instead, try to choose activities that involve moving and using energy.

  • The best options are to play catch or football, swimming, running in the park, etc.
  • Think about the kinds of activities that are appropriate for them according to their age.

6-Walk while you talk

Walk while you talk

Are you the type of person who’s attached to their cell phone at all times? Isn’t it be possible to communicate with your friends and family while also increasing your physical activity at the same time?

Of course it is! When you get a phone call or spend hours chatting with a friend, that’s the perfect time to get some physical activity.

  • Instead of sitting on the sofa, walk around the living room. Just be sure there are no objects on the floor that you can trip over.
  • You might be surprised to find that you’ve walked for half an hour without even realizing it.

We recommend you read: Lose weight by walking

7-Exercise while watching television

Exercise while watching television

Do you like to binge watch your favorite TV shows? Are you afraid to miss an episode of the most popular series? When you consider the fact that each episode lasts about an hour, this is the perfect opportunity to increase your physical activity.

Choose from any of the options below:

  • Stretching or yoga
  • Riding a stationary bike
  • Jogging in place or jumping jacks
  • Doing crunches during commercial breaks

If you usually watch TV with another person, you can create challenges to make it more interesting.

As you can see, increasing your physical activity can be fun and easy if you put a little effort into it.

Add these activities to your routine and you’ll find that at the end of the day you’ve gotten much more than 30 minutes of exercise!

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