Exercise

Alternatives to consider to fit exercise into your daily life are the following:

• Walk when you can. For instance:
  • Get up a few minutes earlier and take a brisk walk.
  • Park at the far end of the parking lot, or around the corner. Better yet, walk or use a bicycle.
  • Get a dog that suits your lifestyle, borrow one from a neighbor or foster care for one from a local shelter.
    • Dogs require daily exercise. Walking them gives you exercise (and fresh air as well). It's also fun to chase them around the yard.
    • Dogs (like other pets) provide additional benefits such as relief from depression, loneliness and stress. They also help reduce blood pressure, and the effects of chronic pain.
    • To learn what you need to know about living with a pet, click here.
• Use stairs whenever possible. For example:
  • Instead of an escalator or taking an elevator for a few years.  
  • Get off an elevator a few floors below where you want to go.
  • Use the stairs when going from one floor to another at the office.
• At home
  • While watching television,instead of using the remote, get up to change channels.
  • Exercise while watching television or reading. 
    • For instance, on a stationary bike, walking up and down the room, doing push ups or leg lifts, lifting small weights.
    • If exercise disturbs your concentration, exercise during commercials.
  • In the kitchen, or when doing handy work, use hand powered utensils and tools instead of electric ones.
  • Exercise equipment does not have to be expensive.
    • Check sources such as CraigsList  or your local Pennysave for inexpensive used exercise equipment.
    • Repurpose your bicycle. Put the rear wheel on a training stand. It creates a stationary bike.
  • Form a workout group with friends. 
    • You can work out to a DVD, or one of you can be the leader. 
    • If you can't get people together in person, do it on the phone, or see each other through Skype  or video on smart phones.
  • Household chores 
    • Do household chores yourself to the extent you can instead of hiring someone.
    • Do chores faster than normally. 
    • Use human power whenever possible instead of modern conveniences. For example, a push lawn mower instead of electric or gas power.
    • Instead of carrying everthing at once, carry half what you would normally carry so you have to return to collect the other half.
  • While brushing your teeth, stand on one foot for 60 seconds. Then switch.  When it becomes easy, try balancing while lifting a leg to the side.
  • Dig in the garden. Rake leaves.
  • While on the telephone, pace -- or at least stand up.
• On the way to work, school or elsewhere
  • Consider biking to work or walking - even if only for part of the way.
  • Alternatively, consider taking the bus. Walking to and from your bus stop  and getting off a stop or two early to walk the rest of the way will increase your daily activity
  • Park a few blocks from the office or get off the bus a few blocks earlier.
  • Do isometric exercises while waiting for the bus/subway/ride.
  • Use the stairs instead of the elevator.
• At work:
  • Walk to see a colleague instead of using the phone.
  • Pace when talking on the phone instead of just sitting at a desk.
  • If your day includes a lot of chair time:
    • Stand at your desk instead of sitting.
    • Sit on a stability ball at your desk for 20-30 minutes a day.
    • Stand up and walk around frequently
  • Learn exercises to do when you take a short break, such as with elastic bands.
  • Keep an exercise machine or ball handy.
  • Take a fitness break. Consider exercising at lunch.
• Travel
  • Before you travel, build exercise into the plans for the trip. For example, stay at a hotel with a gym or pool. Carry a jump rope or exercise band.  (See If You Travel, below.)
  • Walk while waiting in the airport. (Some airports have gyms. Check the airports you will be using before traveling).
  • Explore a new city on foot or by bicycle.
• In the car:
  • Do isometric exercises  when stopped at a light. For example, :
  • Hold onto the steering wheel with both hands. Clench and unclench your hands.
  • Breathe in, then gently draw your navel towards your spine as you exhale. Repeat until the light changes. 
  • Park as far away from an entrance as you can - at the end of the parking lot, or a few blocks away.
  • When filling-up your car, contract and hold your abs until the tank is full.
  • When traveling, stop every 45 minutes and walk around
• When socializing:
  • Instead of meeting friends for a meal, meet for a walk or a sport.
  • Visit an art exhibition or museum. The bigger, the more walking.
• Do an activity you love, that also involves movement. For instance:
  • Dance - even at home by yourself.
  • Make walking as a family to a local park a weekend activity.
• Do activities you enjoyed as a kid - such as jumping rope, throwing a Frisbee or using a Hula Hoop.
• Wear a pedometer. At least one study shows that wearing the step-counting device can motivate people to take an extra 2,000 steps a day.

For additional tips that were created for people with cancer, but which apply to everyone, see: Getting Active, Staying Active from American Institute For Cancer Research. The guide is available online. You'll be asked for your e-mail address. See: www.aicr.org/site/PageServer?pagename=pub_getactive_stayactive

NOTE: Do not exercise right before you go to bed.

• Exercise within an hour before sleep can contribute to poor sleep. 
• Appropriate rest and sleep are essential to healthy living. 
• For information about sleep, and how to get it, click here. 

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