Increase Your Activity Levels

Increase Your Activity Levels!

Dr. S.M.Sadikot,
Consultant in Endocrinology, Diabetes and Metabolic Disorders,
Jaslok Hospital and Research Centre, Mumbai.

Fish Food

Do your own housework even if you can afford people to them for you. If you are already doing a lot of housework, do it faster!

All you men… the days of being a MCP are over. Join in the housework!

Stretch to reach items in high places and squat or bend to look at items at floor level.

Do your own chores. Instead of asking someone to bring you a drink, etc. get up off the couch and get it yourself.

"Walk your talk!" If you like to chat on the phone, buy a portable one so you don't need to sit still. Stand or preferably walk when talking.

While you watch television, do household chores or projects, anything which your hands and feet moving! If nothing else, at the very least, sit up or walk about when watching TV. If you have a stationary bike, pedal on it whilst watching TV. Most importantly, THROW away the Remote Control.

Take a walk after dinner instead of sitting before the TV. Remember what Dadima used to say,"……… after dinner walk a mile!

Before and after dinner, walk--and talk--with your family. To burn more energy if you have an infant, use a baby carrier on your back rather than push a stroller Play actively with your kids, grand kids, or pets. Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.

You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and can be used by other members of the family. It's easy to have short bouts of activity in several times a day.

Use the exercise equipment you already own. Do two things at one time: ride your stationary bicycle while you read the morning paper or news magazine. Watch the morning news while you work out on your rowing machine.

Get up 30 minutes before your usual time and take a brisk walk to start your day. Feeling bored with walking alone, get a neighbor or friend to join you. Better still, why not form a Walking Club with people in your neighborhood! This will not only keep you motivated, but will exercise a happy and social occasion.

Going somewhere? If you are taking the car, park a few blocks from wherever you are going and walk the rest of the way. Or if you ride on public transportation, get off a stop or two before and walk the rest of the way.

Cat Hanging

Once you get there, if you have to go to the upper floors, take the stairs instead of the elevator. Or get off a few floors down and walk up the stairs to the floor where you are going. Start with one to two floors and gradually build up to more. Remember, walking up the stairs is a great heart exerciser and calorie burner!

Walk down the stair instead of waiting for the elevator.

If you are going close by, do not use your car or take a taxi or autorickshaw. Why not walk!

Walk when running an errand or going to the shops close by.

If you are lucky enough to have a small patch of garden, work in the garden, mow the grass. Remember riding a lawn mover does not count! Rake leaves, prune, dig, pick up thrash. Grow flowers or vegetables in your small patch. Not only will it give you exercise, but will seeing and smelling the flowers, or eating the fresh vegetables which you have grown with your own hands can be a thrill!

Do you have a desk job or are you a computer user--on and off the job? Give yourself at least five minutes of exercise for every hour at your desk.

Walk around your building--outside or inside--during your lunch hour or coffee break. You'll burn energy rather than being tempted to nibble on a snack.

Use your break time to the max. Do you have an hour for lunch? How about a light meal followed by a brisk walk? Another fitness-friendly tact is to use breaks to stretch or practice deep-breathing and relaxation techniques.


Plan family outings and vacations that include physical activity (hiking, walking, swimming, etc.) Rather than sit on a beach, go swimming, canoeing, hiking, or walk around exploring Nature!

Join and play games which require a lot of movement. Remember, if it is games such as tennis, badminton, table tennis etc., play singles rather than double!

When you go out of town on a holiday or business, choose a hotel which has a swimming pool and a gymnasium (most good hotels have them now!) and use these facilities!

  • Do NOT lie down if you can sit,
  • Do NOT sit if you can stand,
  • Do NOT stand if you can walk,
  • Do NOT walk if you can run!

If YOU can DO something, do NOT just think about it……JUST DO IT!