Finding ways to incorporate more physical activity into your day is essential for maintaining a healthy lifestyle. Even the smallest activities add up. Activity also refreshes you mentally to keep you sharp as you plow through your to-do list. Create a more active lifestyle with some of these ideas.

Walking meetings

Take a break from the conference room and meet while on the move. A walking meeting burns calories, and the change in environment may spark some renewed creativity. Mobile devices make it easy to document any notes verbally. Those involved can return to the desk refreshed and ready to take on a new project.

Active commuting

You don't need to walk or bike to work every day to reap the benefits of active commuting. Try it twice a week. If walking or biking is out of the question, get creative about how to make the commute more active. Can you park further away, walk to nearby meetings, or take the stairs?

Stretch breaks

Research indicates that prolonged sitting may be detrimental to your long-term health, even if you engage in regular exercise. Take a stretch break at regular intervals throughout the day. Get out of your chair and move around. Hold each stretch for 20 seconds, breathing deeply throughout. Stretch all major muscle groups, paying special attention to the areas most affected by prolonged periods of sitting, such as the shoulders, lower back, and hamstrings.

Incorporate movement into sedentary activities

Some sedentary activities present opportunities to incorporate more movement. As you watch your favorite television shows, try circuit workouts. Do strength exercises while the show is on and switch to cardio activities, such as jumping jacks or walking stairs, during commercials.

Join a team and invite your friends

The time enjoyed with your friends doesn’t have to be sedentary. Form a team and join the local softball, volleyball, or bowling league. If you aren’t into competitive sports, get the group together for a hike or hit the water for a leisurely paddle in canoes or kayaks. These activities keep you active while you spend time catching up and creating great memories.

Sources

• American Council on Exercise - 5 Ways to Incorporate Activity Into Your Workday

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.