What are some exercise and physical activity ideas? How can you add variety to your fitness program? What are some ways to be more active at the office? How can coaching and teaching renew your interest in a sport or activity? How can competition and cross-training benefit your fitness routine?

Moderate and Vigorous Intensity Activities

Experts recommend engaging in regular moderate activity as well as vigorous-intensity activity. Here are some ideas for both types of activities:

Moderate Intensity Activities

• Brisk walking
• Light to moderate calisthenics
• Low-impact aerobic dancing
• Jogging on a small trampoline
• Light to moderate workouts on gym equipment
• Treading water with moderate effort
• Water aerobics or water calisthenics
• Fishing and hunting
• Playing with a Frisbee
• Children’s games
• Downhill skiing
• Shovelling snow
• Sweeping, vacuuming, and mopping floors
• Washing the car with vigorous effort
• Mowing or raking the lawn
• Digging in the garden

Vigorous Intensity Activities

• Walking uphill, jogging or running
• Heavy calisthenics
• High impact aerobic dancing
• Jumping rope
• Using a stair-climber or skiing machine
• Stationary bicycling, with vigorous effort
• Swimming laps with fast, vigorous effort
• Treading water with fast, vigorous effort
• Water jogging
• Rowing a canoe in competition
• Horseback riding—trotting or galloping
• Competitive sports like rugby, field hockey, and soccer
• Hiking with a backpack
• Mountain biking
• Ice skating quickly (more than 15 kph)
• Snowshoeing and cross-country skiing
• Carrying groceries upstairs
• Carrying boxes or furniture
• Baling hay or cleaning the barn with vigorous effort

Varying Your Fitness Routine

Adding variety to your fitness program can help keep you motivated. Here are some ways to mix things up:

Vary the Activity

If you’re getting bored with walking, try swimming or an aerobics class instead.

Vary the Place

Try a new route for walking or biking, or even a different room for your exercises or stretching.

Vary the Time

Do your exercises at different times and for different amounts of time, such as three 15-minute sessions instead of one 45-minute session.

Being Active at the Office

If your job involves a lot of sitting, try adding these short bursts of activity to your day:

• Use your commute to do some extra walking
• Use the stairs instead of the elevator
• Suggest holding meetings with colleagues during a walk
• Go the extra distance when possible, like getting your coffee on another floor
• Walk to a co-worker’s office instead of using email or the phone
• Take quick 15-minute walks on your breaks

Coaching and Teaching to Renew Interest

If you’re bored with a sport or activity you once enjoyed, coaching or giving instruction can help renew your interest. Here are some ideas:

• Volunteer to coach a youth league for an organized sport
• Take classes to become a certified fitness leader
• Offer to lead a group bike ride or walking group

The Benefits of Competition

Competition can be a good motivator for several reasons:

• It gives you a specific and measurable goal to work toward, like a 5K or 10K race
• Learning the details of a new course or event and preparing for it can restore the excitement and challenge
• Helping to plan or organize a competitive event instead of entering it can provide friendship and fun with others interested in the same activity

The Advantages of Cross-Training

Cross-training, the combination of various activities to spread the work among different muscle groups, has several important advantages:

• It prevents boredom by introducing new activities
• It reduces the risk of overuse injuries by working different muscle groups
• It can lead to greater overall fitness and improved performance in your primary activity

By incorporating a variety of moderate and vigorous activities, as well as strategies like varying your routine, being active at the office, coaching and teaching, competition, and cross-training, you can keep your fitness program engaging and effective.