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Worksite Wellness for Tompkins County

Worksite environments that support good nutrition and regular physical activity
in Tompkins County, NY

web site home page < http://www.tompkins-co.org/wellness/worksite/ >

P.A. Everyday
Easy ways to fit physical activity into your busy schedule

Mall Shopping — Superstores — Eating Out — At Work — At Home
 

Walking is one of the easiest ways to get physical activity.
Here are examples of where you'll find quick walks in the things you do everyday!

Some of these activities may only take 4-5 minutes. Yet since all physical activity counts, when you add them up you'll achieve the recommended PA levels (30 minutes of moderate activity on most days) before you know it!
 

MALL  SHOPPING

  1. Enter at the opposite end of the mall from your destination
  2. 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.
  3. If the weater is bad, take a lap around the inside of the mall before you begin shopping.
  4. If the weather is outstanding, take a walk around the outside of the mall building.

SUPEMARKETS, SUPERSTORES, SUPERCENTERS

  1. Park at the far end of the parking lot. Or, if you are concerned about transporting your purchases back to your car, try these ideas...
  2. 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.)
  3. In good weather, walk around the outside of the parking lot before you go in.
  4. These activities may even help you rest your mind so you can focus better on your shopping.

EATING  OUT

  1. Walk around the block before you go into the restaruant.
  2. 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!
  3. 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.
  4. 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.

AT  WORK

  1. Walk to a colleague's workstation instead of phoning or emailing.
  2. Take the stairs instead of the elevator; get off the elevator one or two floors before or after your destination.
  3. Stand and stretch when you're on the phone, instead of sitting.
  4. Brainstorm project ideas with a co-worker while taking a walk.
  5. Stretch for coffee break... take a ten minute walk around your building, or around your floor.

AT  HOME

  1. Put away your TV remote; get up to change channels or adjust the volume.
  2. Wash your car by hand instead of at the automatic car wash
   

WORKSITE WELLNESS FOR TOMPKINS COUNTY