Tips for being more active

At home:

  • Household chores are a great opportunity to be physically active;
  • If you have a garden, gardening is also a great exercise;
  • Stand while talking on the phone;
  • Go for bigger walks with your pet; go with a group of friends/coworkers for regular walks;
  • Play with your kids and schedule activities with them to increase physical activity;
  • Don’t sit in front of the TV/computer for long periods of time;
  • Park your car further away from home.

At the workplace:

  • Get off the bus/subway/public transportation one stop earlier;
  • Ride a bicycle or walk to work;
  • Park the car further away from your workplace;
  • Take the stairs instead of the elevator/lift;
  • Discuss ideas while walking;
  • Walk while talking on the phone;
  • Walk to a coworker’s office instead of calling or emailing them;
  • During lunch time, take a few minutes to go for a walk;
  • Maintain a good posture and stretch while sitting at your desk.


Level of physical activity according to daily number of steps, in adults:

Steps/day Level of physical activity
<5000 Adult with sedentary lifestyle
5000-7499 Low active adult
7500-9999 Somewhat active adult
10000-12499 Active adult
≥12500 Highly active adult


Don’t forget that walking is the easiest way of remaining active. It is easy, simple and free!