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Moderate activity (250-420 calories per hour)
Walking (2 miles per hour or faster)
Biking (easy pace)
Golf (carrying clubs)
Vacuuming/cleaning the house
Mowing (power mower)
Vigorous activity (420+ calories per hour)
Walking uphill fast
Digging and hauling
Stair walking (15 minutes)
Biking (10 mph+)
Mowing (hand mower)
Easy ways to add steps
Get off the bus a stop or two before your usual stop and walk the rest of the way
Walk back and forth while you wait for the bus
When making a phone call, pace as you talk
If you can, walk or bike to a destination instead of taking a car
Walk over to a friend's house
During TV commercials, get up and move around the house
Stuck inside because the weather is bad?
Set up an indoor scavenger hunt
Hit a balled-up sock, or balloon, around and try not to let it hit the floor
Basketball hoops with over the door hooks work well
When it's just you
Invent dance moves
Do jumping jacks
Use an exercise video
See how many sit-ups you can do
Don't like sports?
Try activities like cycling, martial arts or hiking. You might become hooked.
Pick chores or work that involves physical activity.
Don’t like team sports? How about a paper delivery route that needs to be walked?
Plan family outings that are active, such as canoeing or inline skating