101 Ways to be Physically Active Everyday

Each activity listed below will increase your energy expenditure. This increased activity level will help raise your metabolism, reduce your waistline, boost your energy and mood and reduce your risk for illness.

By doing several 10 minute activities you can easily achieve 30 to 60 minutes of physical activity everyday!

Outdoors

1. Walking the neighborhood with your dog, kids or a friend
2. Gardening
3. Lawn maintenance and mowing
4. Walking kids to school
5. Washing your car by hand
6. Shovel snow
7. Landscaping
8. Water park
9. Water play in the yard
10. Hop scotch
11. Yard games (croquet, etc.)
12. Road biking
13. Mountain biking
14. Sand volleyball
15. Softball league
16. Golfing
17. Football
18. Downhill snow Skiing
19. Snowboarding
20. Snow shoeing
21. Cross country skiing
22. Sledding
23. Paddle boarding
24. Canoeing
25. Kayaking
26. Surfing
27. Parasailing
28. Sailing
29. Water skiing
30. Rowing/Crewing
31. Scuba diving
32. Snorkeling
33. Hiking
34. Hunting
35. Horseback riding
36. Chopping wood
37. Archery
38. Fishing
39. Shooting range, Trap shooting or Skeet shooting
40. Picking up litter in a public space or park
41. Habitat for humanity volunteer building
42. Photography adventures (e.g. at the zoo or downtown — lots of walking!)
43. Rollerblading
44. Frisbee golf
45. Badminton
46. Lacrosse
47. Ropes course
48. Parachuting
49. Parking your car further from the store and walk
50. Skateboarding
51. Riding a scooter
52. Hide and seek and Flashlight tag
53. Window washing
54. Raking leaves

Indoors

55. Using the stairs instead of the elevator or escalator

56. Cleaning the house and vacuuming

57. Decluttering

58. Grocery shopping

59. Cooking or food prep

60. Weight lifting

61. Elliptical, Stair Climber or Treadmill

62. Aerobics class

63. Kickboxing

64. Spinning class

65. Martial arts

66. Row machine

67. Pilates

68. Barre class

69. Handball

70. Racquetball

71. Squash

72. Wrestling

73. Bowling

74. Table tennis

75. Basketball

76. Hockey

77. Gymnastics

78. Sex

79. Pole dancing

80. Climbing a rock wall

81. Active video games (e.g. Dance party)

82. Fencing

83. Paint room of house

Outdoors or Indoors

84. Body weight exercises

85. Swimming

86. Yoga

87. Tai chi

88. Tennis

89. Running

90. Running stairs

91. Parkour

92. High intensity interval training

93. Jump rope

94. Dancing

95. Trampoline jumping

96. Hula hoop

97. Kickball

98. Hacky sack

99. Ice skating

100. Soccer

101. Water aerobics