This document lists 25 ways to include more physical activity in your daily routine such as walking or biking to work instead of driving, taking walks during lunch breaks, doing household chores actively like mowing the lawn manually, and playing actively with kids. It encourages getting the whole family involved in outdoor physical activities and using stairs instead of elevators. The document provides references to original articles that were used as resources for the information presented.

1. List of Ways to Include More Physical Activity or Movement into Your Day
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2. 1. Walk around your neighborhood in the morning before work or after dinner.
2. Park as far away from your office building or shopping mall to add more steps to your commute.
3. Walk to the local coffee shop before starting your work day.
4. Bring comfortable shoes to work, and go for walks during your lunch break.

3. 5. When grocery shopping, start by walking the perimeter of the grocery store.
6. Instead of using the drive- thru window at your bank or local coffee shop, park your car, walk inside, and enjoy a friendly face-to-face interaction.
7. While on vacation, consider walking to dinner every night.
8. Discover some local hiking trails using Wandermap app.

4. 9. Instead of sitting around and watching TV, head outdoors.
10. Nowadays, it’s easy (and convenient) to buy practically everything online. Be sure to venture out occasionally to local businesses.
11. At work, bike or walk to an appointment rather than drive.
12. Banish all elevators and use the stairs

5. 13. Get the whole family involved — enjoy an afternoon bike ride with your kids.
14. Walk the dog — don't just watch the dog walk.
15. Clean the house or wash the car.
16. Walk, skate, or cycle more, and drive less.

6. 17. Mow the lawn with a push mower.
18. Plant and care for a vegetable or flower garden.
19. Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
20. Squat while you brush your teeth.

7. 21. Turn your house into a dance club. Crank up your favorite music and dance like no one is watching, or grab your kids and make it a family dance party.
22. Chat on the phone and do some calf raises.
23. Stand up more than you sit down. All. Day. Long.
24. Never worry about going into a room and forgetting why you are in there ever again. Retracing your steps just means you're taking even more steps!
25. Carry your grocery bags instead of using a shopping cart when possible.

8. Thanks to my rescources for the information in this presentation (see the original articles here):
http://blogs.plos.org/obesitypanacea/2010/10/18/10-simple-ways-to-increase-your-physical-activity/
http://www.helpguide.org/articles/exercise-fitness/easy-ways-to-start-exercising.html
http://www.choosemyplate.gov/physical-activity/increase-physical-activity.html
http://www.mindbodygreen.com/0-13464/15-fun-ways-to-sneak-extra-movement-into-your-day.html
Get tips and a free course for help breaking binge eating habits and creating new, healthy habits at
http://www.bingeeatingbreakthrough.com.