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10 suggestions to get 30 minutes of exercise every day



If you’re struggling to figure out how to make exercise happen for you, check out these 10 suggestions for getting in a half-hour of exercise each day:

  1. Use the stairs at work (or home) 

Whether you have just one flight of stairs or you can take advantage of the fact that your office is on the fourth floor, you’ll be able to use this to create a 30-minute cardio workout. Start out with taking the stairs up one floor, then move on to another floor. If you start out climbing to the

  1. Turn a meeting into a walk-a-thon

If you have a one-on-one meeting with a colleague or even a small group of 2-3 people, consider taking the meeting on the road and turning it into a 30-minute walk.  You’ll be surprised how refreshing these meetings will feel.

  1. Make the most of airport time

If you get delayed at the airport, turn the waiting area into your personal walking path. It’s so much healthier than sitting and playing every game on your phone. Walking around the terminal may even make the time go faster.

  1. Walk or bike to work 

While it’s not always an option because your commute is too far, you might consider taking public transportation and stopping one or two stops away from the office. Some public transportation now lets you bring your bike on board so you can opt for that type of exercise, too.

  1. Add more “elbow grease” to household chores

You may not realize it, but any time on your feet, vacuuming, dusting, cleaning the house or mowing the lawn and doing yard work is an actual workout.

  1. Set up active dates with your significant other or friends

Instead of dinner or the movies, take your significant other or friends on an active date like a game of tennis. Or, considering going for a walk or going on a hike. Most cities have a brochure that lists great hikes in your area and the time they will take.

  1. Make it a family affair

Use the 30 minutes as a way to spend more time with your kids, encouraging them to regularly exercise while also enjoying the time together. You can go for a walk or bike ride after dinner. Or, help them practice the sports that interest them such as soccer or baseball.

  1. Take the dog for a walk

Don’t just let the dog out in the back yard, take your fuzzy friend for a walk so that the two of get the exercise you need.  Plus, your dog will be happier and better behaved around the house.

  1. Find a hotel with a gym or pool

When you are on the road for work or a vacation, select a hotel that has a gym. Instead of flipping channels on the TV in the evening or streaming a movie, go downstairs and get moving on the treadmill.

  1. Reduce couch potato time 

Whether you are watching regular TV that comes with regular commercial interruptions or you are in the midst of binge-watching your favorite series, you can take some time out from the couch potato routine. On every commercial, get up and jog in place until your show returns.

Or, before hitting the play button on the next episode on Netflix, get up and take a 15-minute break with a quick walk around the block.

The average person spends an average of five hours a night sitting in front of a television so there is plenty of time in there to add 30 minutes of exercise.


Many of these ideas are really about getting you to think differently about moving more and incorporating it into your everyday life.  Additionally, these suggestions show you that you really do have the time for exercise. Start with even one of these suggestions, then add on as you can. All you need to do now is make a conscious decision to get moving.