Discover new opportunities to fit activity into your life by walking and biking for transportation purposes, not just recreation. At least 25% of all trips are less than or equal to one mile.  And yet, most of the time people drive for these trips which could easily be biked or walked. 

The health benefits of physical activity are well established.  The current recommendation from the U.S. Surgeon General is to get at least 30 minutes of moderate activity, such as walking, on most days of the week. 

Walk 1 mile or 2000 steps (pedometer)

Swim for 24 minutes

Active gardening or yard work for 45 minutes

Roller Blade for  20 minutes

Canoeing/rowing for 20 min.

Golfing, carrying bag or pulling cart for 30 min

Golf, walk 4 holes

Stair or bench step for 15 minutes

Skip rope for 11 minutes

Ride a bike for 16 min.

Chop wood for 10 minutes

Table tennis for 60 minutes

Line dance/square dance for 30 minutes

Singles tennis for 20 minutes

Bowl, or play doubles tennis for 90 minutes

Play soccer for 15 minutes

Weight training/circuit training for 20 minutes

Stretch for 15 minutes

Participate in an exercise video for 20 minutes

Play basketball or volleyball for 20 minutes

Play racquetball/handball for 20 minutes

Jog/run for 12 minutes

Quit using tobacco permanently (50 miles bonus)

Eat 5-9 fruits/veggies in one day

Drink 6-8 (8oz each) of water/day

Maintain a food journal for 1 week