At home:
- Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
- Push the baby in a stroller.
- Get the whole family involved — enjoy an afternoon bike ride with your kids.
- 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.
- Clean the house or wash the car.
- Walk, skate, or cycle more, and drive less.
- Do stretches, exercises, or pedal a stationary bike while watching television.
- Mow the lawn with a push mower.
- Plant and care for a vegetable or flower garden.
- Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
- Exercise to a workout video.
At work:
- Get off the bus or subway one stop early and walk or skate the rest of the way.
- Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
- Take part in an exercise program at work or a nearby gym.
- Join the office softball team or walking group.
At play:
- Walk, jog, skate, or cycle.
- Swim or do water aerobics.
- Take a class in martial arts, dance, or yoga.
- Golf (pull cart or carry clubs).
- Canoe, row, or kayak.
- Play racquetball, tennis, or squash.
- Ski cross-country or downhill.
- Play basketball, softball, or soccer.
- Hand cycle or play wheelchair sports.
- Take a nature walk.
- Most important — have fun while being active!
•As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
•Ask for whole-wheat bread for sandwiches.
•In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
•Ask for salad dressing to be served on the side. Then use only as much as you want.
•Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
•Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
•Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
•Order an item from the menu instead heading for the "all-you-can-eat" buffet.
•If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:•Order an appetizer-sized portion or a side dish instead of an entrée.
•Share a main dish with a friend.
•If you can chill the extra food right away, take leftovers home in a "doggy bag."
•When your food is delivered, set aside or pack half of it to go immediately.
•Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
•To keep your meal moderate in calories, fat, and sugars:•Ask for salad dressing to be served "on the side" so you can add only as much as you want.
•Order foods that do not have creamy sauces or gravies
•Add little or no butter to your food.
•Choose fruits for dessert most often.
•On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.