You'll have more energy, sleep better, reduce stress and have a great sense of accomplishment. And when you feel better, you can enjoy life – and everything it has to offer – that much more.

Here are a few simple tips for getting more physical activity into your day.

See physical activity as an opportunity, not an inconvenience. Your body was designed to move. So the more active you are, the healthier you'll be and the better you'll feel.
Be active in as many ways as you can. Every movement is an opportunity to improve your health and wellbeing.
Avoid elevator music. Stairs provide a great natural workout, so go for leg power whenever you can. If the climb is too long, walk part way and take the elevator the rest of the way.
Park farther away. You can look for the parking space closest to the door at work or shopping malls. Or you can find the farthest spot and walk the extra distance. If you’re using public transit, try getting off a stop or two earlier.
Walk the dog. Borrow one if you don’t have one – and walk it morning and evening if you can. You’ll both enjoy the fresh air, activity and change of scenery.
Fetch the paper. Walking to and from the store each morning can get your day off to a great start.
Find 30 minutes every day. Any increase in physical activity will benefit your health, but experts agree that adults should aim to build up at least 30 minutes of moderately intense physical activity on most days.
Break it up. If 30 minutes all at once seems like a tall order, start with 10 minutes at least 3 times a day. Then gradually build up the time and frequency until 30 minutes feels easier.
Don’t be intimidated. Walking 1 kilometre uses the same energy as running 1 kilometre or swimming 15 lengths of a 25m pool.
Find strength in numbers. Being active can be a family thing, social thing, or something you enjoy on your own. Being active with others may give you that extra boost you need to get up and get active!
Take up dancing. Any period, any style. Join a ballroom class, learn to tango, belly dance, tap or simply dance around the house to your favourite tunes.
Keep it interesting. Go on bush walks and visit parks with friends or family. Take part in, or help to organize, community events in your area. Go for a picnic in the country or go fly a kite on the beach. The possibilities are endless.
Keep busy around the house. Homes and gardens are convenient places for getting more activity. Make use of your "green gym" by mowing, digging and weeding. For indoor alternatives, put on a CD and vacuum, dust or just tidy up.
Anyone for tennis? Or maybe squash, golf, basketball or rowing? Group or team activities can make things more entertaining.
Get back in the saddle. Go bike riding or take the reins and go horseback riding. Either way, make sure you wear a helmet.
Set yourself a goal. Set realistic goals and write them down. Keep track of your progress. Doing this with a friend or family member helps you keep on track. See the tip sheet What Do You Need to Get Started
Warm up as a first step. To avoid injuries, include warm-up time at the beginning of your activity program. Start slowly and gradually pick up the pace.
Be prepared. Wear loose, comfortable lightweight clothing and comfy shoes with good cushioning. Make sure you drink water throughout your activity.
Cool down as a final step. As you complete your program, cool down your muscles by slowing the pace before stopping. Don't forget to re-hydrate yourself after the session is complete. S ee the tip sheet Warming Up and Cooling Down.
Consult an expert. If you’re just starting your activity program, it's a good idea to first check with your doctor or health practitioner. Moderate activities such as walking usually pose little health risk.

This information was adapted from the “Go for your life” campaign with permission by the Victorian Government, Melbourne , Australia .

Links:

Canada's Physical Activity Guide to Healthy Active Living (PDF)