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6 Ways to Increase Your Activity Without Breaking a Sweat

By Elisa - Jenny Craig Expert Reviewed

How many minutes of physical activity do you get each day? If it’s less than 30 minutes, you’re not alone. According to the CDC (Centers for Disease Control and Prevention), only 1 in 5 adults meet the Physical Activity Guidelines for Americans, which includes 150 minutes a week of moderate-intensity aerobic activity.1


We know physical activity is beneficial for our health, so why aren’t we getting more of it? In today’s fast-paced world, most people don’t have the time to fit as much regular physical activity into their busy schedules as they’d like. However, that doesn’t mean you can’t find simple ways to incorporate more movement into your routine. Did you know that non-exercise activity (no sweating required!) can burn up to an additional 350 extra calories per day?2



We’ve compiled a list of 6 simple and creative ways to sneak more activity into your everyday routine:

Park farther away6WaysActivity_ParkingLot.jpg

Every step counts, so why not park a little farther away from your destination? This will allow you to get some quality steps in, and as a bonus, you’ll be able to enjoy a little more time outside. Plus, it can alleviate any stress you may have about finding the closest available parking spot.

Take a lap on the way to the loo

Though it might be tempting to use the closest bathroom at the office, making the time to walk to the other end of the building can accumulate more steps than you’d imagine. Take it a step further, use a bathroom that is up or down a flight of stairs.

6WaysActivity_DrinkMoreWater.jpgReplace your water bottle with a smaller cup

Drinking water throughout the day is essential, as is regular movement. Instead of filling up a large water bottle and slowly sipping it throughout the day, try using a regular-sized glass, and fill it up regularly. Even small, frequent trips to the kitchen can boost your overall daily activity.

Stand up and stretch every hour

The adverse effects of prolonged sitting include an increased risk of high blood pressure or coronary heart disease and an increased risk of type 2 diabetes.3 Try setting an alarm or reminder on your phone every 30-60 minutes to take a minute or two to stand up and stretch your legs before getting back to work.

6WaysActivity_EmailswithConvos.jpgReplace emails with face-to-face conversations

If you’re writing a lengthy email – you may want to hit pause. Could your question be resolved with a discussion? Try taking a break from your screen and walk over to your co-worker to chat. Not only will this get you moving, but it could also increase your productivity, as replacing emails with in-person conversation has been shown to reduce distractions and stress levels.4

Take a walk on your lunch break

You may feel like a mid-day break will halt your work progress, but taking the time to get some fresh air and go for a walk at lunch can reduce your stress levels.5 Feeling like you’re in a creative slump? A recent study6 found walking could enhance your productivity and creativity. Try partnering with a friend for added accountability and to make your time outside a bit more fun.


Ready to incorporate more movement and nutritionally balanced meals into your routine? Book your free appointment with Jenny Craig and start achieving the results you want!




[1] https://www.cdc.gov/physicalactivity/data/facts.htm

[2] https://www.acefitness.org/education-and-resources/lifestyle/blog/3757/the-n-e-a-t-way-to-exercise

[3] https://www.acefitness.org/education-and-resources/professional/prosource/january-2016/5756/a-workout-to-counteract-the-effects-of-prolonged-sitting

[4] https://hbr.org/2016/06/some-companies-are-banning-email-and-getting-more-done

[5] https://well.blogs.nytimes.com/2015/01/21/stressed-at-work-try-a-lunchtime-walk/

[6] https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf

Elisa Hoffman

bio-photo-Elisa.jpg.ea6b8a205d9e2f742b035cb498a3b0bb.jpgElisa is a content marketing manager for Jenny Craig with over ten years of experience working in the health and fitness industry. She loves sharing her passion for living a balanced and healthy lifestyle. A San Diego native and an endurance sports enthusiast, you can usually find her swimming, biking along the coast highway or running by the beach in her free time. Elisa holds a Bachelor of Arts degree from California State University Chico.


Favorite healthy snack: mozzarella string cheese with a Pink Lady apple.


This article is written by experienced health and lifestyle contributors and reviewed by certified professionals.


Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on the topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy.


This article contains trusted sources. All references are hyperlinked at the end of the article to take readers directly to the source.

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