Everyday Ways to Get Moving

These activity suggestions won't feel like work, but will help improve your overall fitness and health.
Published November 5, 2015

Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International, says the amount of everyday activity recommended by Weight Watchers depends your goals. The table below outlines Miller-Kovach's suggested duration of everyday activities to be performed at a moderate intensity level with respect to an individual's goals. And while you may be surprised that the recommendation is higher for keeping weight off than it is for taking it off, several research studies have found this to be true. Why? Most likely there are two reasons: people are willing to reduce food intake to a greater extent during active weight loss than for the long-term, and once people "get into" activity and feel the benefits, they choose to do more.

It's important to remember that to have an impact, this activity should be completed in addition to your usual routine on most days of the week.

If the goal is: Add an additional:
To receive the health benefits from activity 30 minutes
To boost weight loss 45 minutes
To sustain the weight loss you have achieved 60 minutes

"Washing windows, scrubbing floors, pacing while on the phone-all of these count as additional activity as long as it is additional," Miller-Kovach said. "I multitask in terms of doing activity and getting things done around the house. I might spend an hour cleaning out my closet on a weekend. That will be my hour of activity instead of going to the gym and walking on the treadmill at a 3-mph pace."

When it comes to improving your activity level, start small and adopt a new mantra: "Anything is better than nothing."

Increase your daily physical activity with a few of these suggestions, and you'll find that moving a little bit more isn't as hard as you think.  

At Home

Get off the couch
You've had a long day at work, dinner has been cooked and cleaned up, and you've been looking forward to watching your favourite TV show all day. Great! Use this opportunity to do a commercial-break workout. Try completing one set of 20 lunges, squats, crunches, arm circles or as many push-ups as you can per break. Repeat this for each commercial break during your show (even better if you're watching an hour-long program!).

Brush and squeeze
Use the time that you're brushing your teeth to squeeze your butt muscles. Hold for one count and repeat. Do this trick in the morning and at night.

Use your steps
While you can probably lug your overstuffed laundry basket to the washer in one trip, you'll burn extra calories by making multiple trips up and down the steps.

Squat at every opportunity
Instead of thinking, "I don't feel like picking that up now," view a cluttered floor as a chance to get some leg and butt work in. Bend your knees when putting away clothes, shoes and everything else that isn't where it should be.

Do it yourself
Around the house, try mowing your yard with an old-fashioned push mower, or take an afternoon to tend the garden or add a new coat of paint to a room or two. In the kichen, instead of using a food processor or buying produce pre-cleaned, cut and bagged, use your own two hands to chop fresh vegetables. And mix ingredients with a spoon using elbow grease if an electric mixer isn't necessary.

At the Office

The desk workout
To strengthen calf and ab muscles—and to help with your posture—sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves. Work the calf muscles further and shape up your ankles by stretching your leg and pointing your toes forward and backward 20 times, then circle your feet and ankles 20 times on each foot.

Stand up
Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. Try to keep files you use often in an overhead compartment that you need to stand up or reach for.

Go the distance
Start using a restroom farther away from your desk. Refill your water at a fountain that's on the other side of the office. Schedule a "daily reminder" to walk a lap around your office; it's a great opportunity to meet new colleagues, and no one will know your ulterior motive.

Move before you eat
Put your snacks in the kitchen so that you have to move for food, and do a lap or two around the office before sitting down with it.

While on Vacation

Ocean moves
The possibilities for aquatic exercise at the beach are nearly limitless: swimming, bodysurfing, boogie-boarding, surfing, windsurfing, kayaking, snorkeling and waist-deep water walking.

Sand solutions
Want to stay dry? Grab some buckets and shovels; get to work on building a large sand castle or sculpture. All of that digging and scooping will give your arms a great workout. Make friends with your beach blanket neighbours and organize a game of beach volleyball, football or paddleball.

Give your car a vacation
Turn an ice cream excursion into walk with the family. Walk to a store to pick up groceries and snacks. Visit a nearby playground with your children and push them on the swings or do pull-ups on the bars.

Keep going
Set mini activity goals for yourself and try to take advantage of every opportunity to move. Use excuses like "I have to go to the mailbox," or "I need to go to the bank," to enjoy some fresh air and walk. Change your mindset about necessary chores being something you have to do, and turn life's odd jobs into healthier lifestyle choices.

Recipes for activity
As your fitness level improves, increase the duration of your everyday activity and ramp up the intensity. Try a few of our suggestions and begin earning FitPoints today! 


Everyday Activity Duration FitPoints Values Earned*
Housework, Cleaning windows 60 minutes 2
Digging in the sand 60 minutes 3
Housework, Scrubbing floors 30 minutes 1
Playing paddleball on the beach 60 minutes 3
Playing softball at the family reunion 60 minutes 3
Stretching and warming up while watching TV 30 minutes 1
Washing the car, low intensity 60 minutes 2
Bowling with friends 60 minutes 2


* FitPoints values are for a 150-pound woman. Check the FitPoints calculator for values that pertain to you specifically.