Sneak Physical Activity into your Everyday

Contributed by: Matt Thomas


The world we live in is built around efficiency. Machinery and technology takes away from a lot of our basic movements, which although can be very beneficial, it can unfortunately make us unknowingly lazy. Exercise does not have to be complicated and basic/ ambulatory activity can really be beneficial to your health.

Here are my some of my favorite sneaky fitness tips whilst out and about:

Use stairs – Not Elevators or Escalators
If you have the option of stairs at your job or while you are out shopping, use them. Even if you only climb a few flights of stairs at first, it is better than hopping in that elevator. Some movement is always better than no movement! To make things more interesting, try challenging yourself at work and each week set yourself a goal to climb a whole floor…you will be shocked at how quickly your body gets used to it and how good you will feel.

Push/Pull, Don’t Push
You do realize the activation push buttons to open doors are primarily for people with who have actual impairments, making it hard to open right?! It’s all too easy to use the buttons to make life easier (me included), rather than push or pull that door open. That little bit of extra effort all adds up… the majority of us are lucky enough to have fully functioning arms and muscles, so use them!




Stoplight/Stair Calf Raises
Whenever you are walking, especially downtown where there are many stoplights, instead of wasting time just standing for those lights to change, do some calf raises on the spot. Go onto the balls of your feet, hold and squeeze your calves for a couple of seconds and relax. Do as many as time/those lights permit.

Use Those Legs
I never understand why people don’t walk more. It’s convenient sometimes to use public transport and cars for really long journeys, but for your next short trip, why not use your legs!!


It is amazing what they can do, but as a basic function we can walk a lot further than you think. If you are used to jumping in the car for short trips, try changing that habit. Once you start, there will be no stopping you and the health benefits – for example decrease in stress, weight management, prevention and maintenance of diabetes etc. will outweigh the convenience.

Subway Surfing
Whenever you use the subway or the streetcar for that matter, try standing especially if you are sedentary for most of the day i.e. a desk job. I know this may sound crazy, especially if there are plenty of seats available but this is a great opportunity to stretch those legs, engage that core and squeeze those glutes! It takes some time to get used to and to find your balance but after a while it becomes second nature. It also means not having to touch any seats and handles!


Water- Double Duty
While this one seems a little strange it actually kill two birds with one stone with regards to your health! Have a bottle of water sitting at your desk at all times and set a timer. If you haven’t finished it within 2 hours, make sure you are drinking more, this will A) cause you to drink more water, which many of us are lacking day to day and B) cause you to walk to the bathroom more! This was a great tip for being in school and spending large amounts of time sedentary! It enables you to take a mental and short physical break!

Shopping Workout
When you are out grocery or clothes shopping ditch the cart and use baskets to sneak in a quick arm, shoulder, and core workout! Yes, it is more difficult and slightly more inconvenient, however, keep it up and your body will thank you!


Sneaking physical activity into your day can be fun and as simple as lifting a milk jug, or contracting your abs or glutes while waiting in line, or just getting out to work on your garden! Fitness does not have to be contained within the gym! Get out, have fun and use your bodies!