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P.A. Everyday
Easy
ways to fit physical activity
into your busy schedule
 Mall
Shopping — Superstores
— Eating Out
— At Work
— At Home
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| MALL SHOPPING
- Enter
at the opposite
end of the mall
from your destination
- If
you are concerned
about lugging a
lot of purchases
back to your car,
you can still park
near to your destination,
then walk to the
other end of the
mall to go in.
- If
the weather is bad,
take a lap around
the inside of the
mall before you
begin shopping.
- If
the weather is outstanding,
take a walk around
the outside of the
mall building.
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| SUPERMARKETS,
SUPERSTORES, SUPERCENTERS
- Park
at the far end of
the parking lot.
Or, if you are concerned
about transporting
your purchases back
to your car, try
these idea s...
- Before
you take a shopping
cart, take a lap
or 2 around the
inside of the store.
Or walk up and down
every aisle. Keep
up a steady pace
(while being respectful
to other shoppers.)
- In
good weather, walk
around the outside
of the parking lot
before you go in.
- These
activities may even
help you rest your
mind so you can
focus better on
your shopping.
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| EATING OUT
- Walk
around the block
before you go into
the restaurant.
- Looking
at a 20-minute wait
for a table? Get
your name on the
seating list, then
go out and walk
for 3 to 5 minutes,
turn around and
walk back. You won't
miss your table,
but you will cut
your wait in half!
- When
you call-in a take-out
order, plan to arrive
a few minutes before
it's ready (sometimes
that happens without
planning.) Don't
wait, take a walk
— down the
street, or around
the parking lot.
- If
you order take-out
without calling
ahead you're guaranteed
a wait before you
go. Invest your
free time in your
heart by walking
instead of waiting.
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| AT WORK
- Walk
to a colleague's
workstation instead
of phoning or emailing.
- Take
the stairs instead
of the elevator;
get off the elevator
one or two floors
before or after
your destination.
- Stand
and stretch when
you're on the phone,
instead of sitting.
- Brainstorm
project ideas with
a co-worker while
taking a walk.
- Stretch
for coffee break...
take a ten minute
walk around your
building, or around
your floor.
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| AT HOME
- Put
away your TV remote;
get up to change
channels or adjust
the volume.
- Wash
your car by hand
instead of at the
automatic car wash
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Here
are examples
of where you'll
find quick walks
in the things
you do everyday!