No-cost Exercise Ideas
Most adults need at least 30 minutes of exercise each day to maintain a healthy body weight. To lose weight, 60 minutes of exercise per day is recommended. Children should get at least 60 minutes of exercise.
To help you stay active, we’ve put together a list of 30 fun, cheap things to do:
- Schedule activities all family members can enjoy 2-3 times a month such as family bike rides and hikes. Let children plan a physical activity like going bowling or to the skating rink.
- Play with the kids – tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
- Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
- Walk, skate, or cycle more, and drive less.
- Take the whole family on a tour of a local museum, zoo or historic site.
- Push the baby in a stroller on a walk around the neighborhood.
- Walk up and down the soccer or softball field sidelines while watching the kids play.
- Walk the dog – don’t just watch the dog walk.
- Cleaning the house or washing the car.
- Involve the whole family in household chores, cleaning, vacuuming, and yard work.
- Do stretches, exercises(i.e. push-ups, crunches), or pedal a stationary bike when watching television.
- Have a hula hoop contest, and see who can hoop the longest.
- Plant and care for a vegetable or flower garden.
- Reduce screen time with TV, computers and video games and increase active time.
- Get off the bus or subway one stop early and walk the rest of the way.
- Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
- Play tag or hide-and-go-seek with your kids.
- Take part in an exercise program at work or a nearby gym.
- Take the stairs when possible instead of the elevator.
- Join the office intramural leagues.
- Walk, jog, roller-blade, or cycle.
- Swim or do water aerobics.
- Play basketball, softball, or soccer.
- Take a class in dance, yoga, martial arts or kick-boxing.
- Take your family out to fly kites.
- Golf (pull cart or carry clubs).
- Canoe, row, or kayak.
- Play racket ball, tennis, or squash.
- Take a nature walk or hike.
- Toss a Frisbee or football.
* These activities are not necessarily at the moderate intensity level of physical activity