Get moving: 31 day activity challenge

Ideas to help you get moving

Don't just sit there! Try the following ideas to get your body moving.

At home

  • Start or join a walking group.
  • Involve your whole family in an activity.
  • Walk up and down the sidelines at your child's sporting activities.
  • Walk, skate or ride a bicycle instead of driving.
  • Move during TV commercial breaks.
  • Use a bathroom on another level of your home (if appropriate).
  • Mow the lawn and shovel snow if you have no health restrictions.

At work

  • Get off the bus earlier and walk the last few blocks.
  • Park the car farther away.
  • Ask a friend to walk during a break.
  • Join or start an office softball or bowling team.
  • Use the stairs instead of the elevator.

At play

  • Swim or do water aerobics.
  • Join a gym.
  • Take a dance, martial arts or yoga class.
  • Pull your golf cart or carry your clubs while golfing.
  • Canoe, row or kayak.
  • Play tennis, badminton, racquetball, or throw a Frisbee®.
  • Ski (either cross-country or downhill).
  • Play basketball, softball or soccer.
  • Take a nature hike.

The most important thing to remember: have fun while being active!

Calories burned based on your weight in pounds
Exercise/activity 120-130 160-170 190-200
Walking 2 mph (30 minutes per mile)

30

40

45

Walking 3 mph (20 minutes per mile

40

50

60

Walking 4 mph (15 minutes per mile)

55

70

85

Aerobic dance

60 to 105

75 to 140

90 to 165

Bicycling (outdoors)

40 to 145

50 to 195

60 to 230

Bicycling (indoor stationary)

25 to 145

30 to 195

40 to 230

Calisthenics

40 to 105

50 to 140

60 to 165

Dancing

30 to 80

40 to 150

45 to 120

Jogging 5 mph (12 minutes per mile)

90

115

135

Jogging 6 mph (10 minutes per miles

105

140

165

Skiing (cross country)

60 to 145

75 to 195

90 to 230

Swimming

50 to 125

65 to 165

75 to 200

Source: Allina Health's Patient Education Department, Prediabetes: Reducing Type 2 Diabetes Risk Through a Lifestyle of Good Nutrition and Activity, first edition, dia-ah-94403
Reviewed By: Allina Health Patient Education
First Published: 04/02/2009
Last Reviewed: 01/28/2019