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Physical Activity Basics

Tips to Increase Physical Activity

At Home

  • Vigorous cleaning and/or home repair are great ways to get a workout, and when you’re done your house will be spotless, and those repairs will be complete.

  • Do yard work, such as weeding, mulching, digging and raking.


  • You Can Do It,
    Tips for Beginning Runners


    Download the training programs to get started:
    5K Training Program PDF
    10K Training Program PDF

    Taking your dog on a longer walk not only keeps your dog healthy and happy, but also helps you maintain good health.

  • Walk to the store or if you must drive, park toward the back of the lot and walk the extra distance. If you have a little extra time, walk inside for a lap or two before you start shopping or return the cart to the front of the store when you are finished.

  • Don’t use the drive-up window for the bank, fast food, coffee or dry cleaners. Park the car and walk to the counter or ATM.

  • Pace while talking on the phone or on the sidelines at your child’s athletic games.

  • Workout while you watch TV. Use hand weights, walk on a treadmill or ride a stationary bike while watching your favorite show.

  • picture of family riding bikes
    Involve the whole family and take group walks before or after dinner.

  • Make the most of your commute. Think about walking or biking for a portion of your commute, or for the entire commute. The RTC’s Club Ride external link can help you! It is a free program that works to reduce traffic congestion, and improve air quality and mobility, by helping commuters find a better way to work.

  • Sign up for Walk Around Nevada online or download our smartphone app. This free program helps participants track their daily activity and watch as they virtually trek around Nevada.

  • Take the kids to the park for some football, basketball or a family picnic. To find parks in your neighborhood visit our Places to Play webpage.

  • Visit a national park near you. There are many acres of national parks within 5 hours of the city!

  • Find a walking or biking trail in your neighborhood with Neon to Nature.

  • Turn off the TV and turn on some music and dance.

  • Try a new sport, such as softball, soccer or volleyball. Find a team through your company or the local parks and recreation department.

  • Go for a family bike ride around the neighborhood.

  • Join a gym and sign up for a group exercise class; you will get in your physical activity and might meet some new people as well.
picture of man walking at work

At Work

  • Take the stairs; just seven minutes a day of walking up stairs can help protect your heart.

  • Include walking in your work day.
    • Walk to the farthest restroom in the office.
    • Take the long way to the restroom.
    • If you have a message or document that you need to give to someone, walk it over instead of sending it through email or inter-office mail.

  • Sit on an exercise ball instead of a chair. This will strengthen your abs and back and you'll work on your posture without even trying.

  • Stretch to relieve tension and stiffness in joints and relieve your mid-afternoon energy slump.

  • Use your office walls as workout equipment. Stand about 18 inches away from the wall or door, place your hands on the surface at about shoulder height, and do vertical push-ups.

  • Find co-workers to walk with during lunch breaks. A regular exercise routine and the support of your co-workers may help you stick with the program.

  • If you are hosting a meeting, introduce a physical activity break, like stretching, half way through.

  • Bring a pair of walking shoes to work and keep them at your desk. Use them at least once during the week.

  • Instead of sitting down for your next meeting; hold a walking meeting where you can walk and discuss work related items.


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