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Sunrise to Sunset: Here’s What an Active Day Can Look Like

March 31, 2016 by HealthyFamiliesBC

An example of how to make your busy day more active

Today’s post is a little different from my others. For fun, I’ve mapped out my usual work day to see how much physical activity I do without putting aside extra gym time. Follow me on a typical day to learn what an active lifestyle can look like. You might be surprised that it’s not as complicated as it may seem.

6:30 am: Alarm goes off.
7:15- 8:15 am: A few days per week I cycle to work. The other days, I take the bus.
8:00- 9:00 am: Walk to the bus stop. I take the stairs instead of the escalator to get to the bus stop platform. Once off the bus, I have a short 5 minute walk to work; look at that, I’ve done 15 minutes of physical activity already.
9:00 am- 12:00 pm: My work is pretty sedentary, so to break it up, I stand or do a few stretches every 45 minutes. When possible, I take the stairs to get to different floors and partake in walk & talk meetings; there’s another 15-20 minutes.
12:00-1:00 pm: Eat lunch then sometimes walk to a nearby produce store to pick up ingredients for tonight’s dinner; my active time is adding up.
1:00- 2:30 pm: Work. Once again, I break it up by standing or doing a few stretches every 45 minutes.
2:30-2:35 pm: Try to sneak in a 5 minute power walk. There’s a park nearby and a loop around it refreshes my mind and body.
2:35- 5:00 pm: Work, work, work, along with a few more stretch breaks.
5:00-6:00 pm: Off I go to the bus stop where I usually stand to wait for the bus. Then my brisk walk home from the bus stop.
6:00-6:30 pm: Do some chores (yard work or house cleaning); chalk up a few more minutes.
6:30-7:00 pm: I do mobility work and stretching to stay limber.
6:30-9:30 pm: Dinner, relax, and lights out!

Being active throughout your day is easier than it may seem. The Canadian Physical Activity Guidelines recommend adults get at least 150 minutes of moderate- to vigorous-intensity physical activity per week. This is achievable! Being mindful about it and making a few minor changes here and there all add up for an active and healthy lifestyle.

I’m curious to hear how you keep your day active. What barriers do you face? What small changes can you make? Leave a comment here or send us a tweet @HealthyFamilyBC and @TeamPAL.

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Recommended resources

Public Health Agency of Canada: Physical Activity Tips for Adults



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