Stay Fit Without Exercise

As adults it is recommended we have at least 150 minutes of physical activity a week to stay healthy.  If you want to avoid exercise, you will need to find ways to be more active in your daily routine.  The article was co-authored by Michele Dolan.

Listed below are some recommendations for fitting more activity into your day:

  • Always take the stairs rather than an elevator or escalator.
  • Park further away and take the long way around to the entrance of a building.
  • Do your own shopping and forget the free delivery and grocery pickups.
  • Walk or bike instead of driving.
  • Do not sit for longer than 30 minutes at a time. Walk around more.
  • Try using a fitness ball rather than a chair at the office.
  • Use walking meetings in lieu of a sit-down meeting with colleagues and friends.
  • When waiting around, stand up to burn more calories.
  • Avoid the drive-through businesses and go inside to conduct your business.
  • Even fidgeting, tapping your toes and drumming your fingers burns calories.
  • Do not go from your work desk to the couch at home. Move around first.
  • Take walks to the park and different parts of your city. They can be short.
  • Try activity games such as Wii Fit, Wii Tennis, dance, dance revolution, etc.
  • Tackle those household chores you’ve put off to use up extra energy.
  • Always choose those healthy sources of carbohydrates.
  • Get up and dance during the commercial breaks.
  • Take a dog or pet for a walk. If you don’t have one, walk someone else’s.Stay Fit Without Exercise Image
  • Goof around with your kids in the yard or park. Play games with them outside.
  • Buy a ball as they are fun when you’re by yourself, too.
  • How about that adult time in the bedroom? No better exercise (or fun).
  • Pick veggies and fruits with lots of color for the nutrients you need.
  • Choose the low-fat protein or protein with healthy fats rather than saturated.
  • Avoid meats that are high in saturated fat.
  • Avoid sugar and processed foods when you can.
  • Measure those portion sizes to keep within your limits.
  • Try eating smaller meals throughout the day and skip those 3 big meals.
  • Last but not least, check your caloric intake to maintain your weight.


You can’t be physically fit without eating a balanced diet where the body burns what you consume.  Watching your diet and stepping up your normal daily activity should increase your stamina and keep you fit.

Dr Fredda Branyon