Ways to Increase Physical Activity
Nutrition Blog

Ways to Increase Physical Activity

At home:

  • Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
  • Push the baby in a stroller.
  • Get the whole family involved — enjoy an afternoon bike ride with your kids.
  • Walk up and down the soccer or softball field sidelines while watching the kids play.
  • Walk the dog — don't just watch the dog walk.
  • Clean the house or wash the car.
  • Walk, skate, or cycle more, and drive less.
  • Do stretches, exercises, or pedal a stationary bike while watching television.
  • Mow the lawn with a push mower.
  • Plant and care for a vegetable or flower garden.
  • Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
  • Exercise to a workout video.

At work:

  • Get off the bus or subway one stop early and walk or skate the rest of the way.
  • Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
  • Take part in an exercise program at work or a nearby gym.
  • Join the office softball team or walking group.

At play:

  • Walk, jog, skate, or cycle.
  • Swim or do water aerobics.
  • Take a class in martial arts, dance, or yoga.
  • Golf (pull cart or carry clubs).
  • Canoe, row, or kayak.
  • Play racquetball, tennis, or squash.
  • Ski cross-country or downhill.
  • Play basketball, softball, or soccer.
  • Hand cycle or play wheelchair sports.
  • Take a nature walk.
  • Most important — have fun while being active!

Crunchy Chicken Salad

Servings: 5


  • 2 cups cooked chicken (chunked)

  • 1/2 cup celery

  • 1/4 cup green pepper

  • 1/4 onion

  • 1/2 cucumber

  • 1/2 cup grape

  • 1 apple (small, diced, leave the peel on)

  • 1/4 cup yogurt, plain


1. Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.

2. Chop the celery into small pieces.

3. Chop the green pepper into small pieces.

4. Peel and chop 1/4 of an onion.

5. Peel and chop half of a cucumber.

6. Chop the apple into pieces. It’s okay to leave the peel on the apple.

7. Cut the grapes in half.

8. Put all the ingredients in a large bowl. Stir together.

9. Serve on lettuce, crackers, or bread.