Increasing physical activity does not require access to a gym or gym equipment. The Mayo Clinic recommends at least 30 minutes of moderate physical activity per day for adults. Read more to discover easy ways to increase physical activity.

1. Take the stairs instead of an elevator or escalator

Taking the stairs is a simple change that can positively impact your health. When there is an option to take the stairs, do it! It may take a little longer than the alternatives, so allot a few extra minutes in your schedule.

You can start slow. If you need to go up many levels, try taking one or two flights to start off and taking the elevator the rest of the way. As time goes on, progressively add more flights. Remember, walking down the stairs takes less energy than walking up the stairs. It is a good idea to always walk down the stairs if you are able.

2. Take the dog for a walk

Walking your dog is an easy way to increase physical activity for you and your furry friend! Instead of simply letting your dog out to use the bathroom, take them for a walk! Not only does this increase physical activity, it can be a great bonding moment between you and your pet!

If you have friends with dogs, try organizing group dog walks! This can be a fun way to socialize while getting active!

No dog? No problem! There are many dog walking apps where you can actually get paid to walk people’s dogs!

3. If possible, walk or bike instead of drive

If you live or work in a walkable city or town, try walking or biking instead of driving. Driving a car is convenient as it gets us from point A to point B quickly with the least amount of effort. However, to increase physical activity, try walking or biking!

For example, if you work in a city, walk to lunch! Running an errand on foot or by bike sounds like a great two for one deal, right? Not to mention, you will save on gas!

4. Try bodyweight workouts on YouTube

If you are looking to work out but do not have access to a gym or gym equipment, try bodyweight workouts on YouTube! YouTube has tons of workouts that do not require any equipment and can be done right in your living room! You can even search specific types of workouts you are interested in such as yoga, HIIT, pilates, and much more!

5. Do yard work

Doing yard work is a great way to increase physical activity. Moving the lawn, raking, weeding, and planting are just a few tasks that can help increase your overall physical health. These activities engage various muscle groups such as the legs, arms, core and glutes. You will build muscle and burn calories while getting your household chores done.

Next time you think about hiring the teenage neighbor to cut your lawn, try doing it yourself. Think about the benefits it will have to your overall physical health.

6. Put some music on and dance

Dancing is easy and does not require anything other than some music! Dancing can improve your aerobic fitness, increase muscle strength and muscle tone, and improve balance and flexibility.

When you’re hanging around the house, throw on some music and get groovy! You can also get your family and friends in on the fun!

If you’re feeling ambitious, gather a group of friends to go dancing with on a weekend!

7. Commit to a household chore schedule

Committing to a household chore schedule will keep you accountable to get your chores done while simultaneously increasing your physical activity.

Household chores such as vacuuming, mopping, and window washing can increase your heart rate and work major muscle groups. Create a regular cleaning schedule with different tasks for different days. Your house will be looking spotless and you’ll be feeling great!

You can take it a step further and add in workout movements while doing chores. For example, while you’re standing at the sink washing dishes, add in some calf raises.

8. Go on a hike

If you like nature, hiking is a great activity to increase physical activity. Look up some local hiking trails and head out for a 30+ minute hike. Hiking is for all levels of fitness. Once you feel comfortable, try seeking out more advanced trails.

Benefits of hiking include: improved balance, increased muscle strength and improved cardiorespiratory fitness.

9. Park farther from the building and walk

Grocery stores typically have large parking lots. Instead of trying to find the closest spot to the entrance, try parking near the back of the lot to make the walk into the store a little farther. Making this a habit can increase your physical activity a little at a time.

Keep in mind that this one suggestion is not enough on its own. Factor in a few of the other suggestions to make sure you’re getting enough daily physical activity.

10. Gather some friends and start a walking group

Organizing a walking group is a fun way to be active. It also allows you to keep yourself and your friends accountable. Aim for a 30 minute walk a few days a week.

You can incorporate fun activities into the walk as well. For example, you could walk to a local coffee shop for breakfast. You can also change the route or location each time to keep things exciting.

Just 30 minutes of walking can increase cardiovascular fitness, muscular and bone strength, and reduce excess fat.