Physical Activity Experiments to Try
- Using movement progressions to learn technical skills faster
- Using challenging but doable drills (and changing when you start to get frustrated)
- Using resistance training at least 2x/week to get stronger (typically weights or gymnastics)
- Using high-intensity interval training (structured or not) at least once per week
- Finding ways to turn workouts into games or else play into rigorous activity
- Mixing up ways of moving to stay balanced (e.g., running, skiing, skating)
- Working with a coach to get additional perspectives and ideas
- Attending a training camp
- Testing different positions and methods for skills to find what works best for you
- Competing in something to put your skills to a test
- Trying a new sport
- Finding ways to involve other people in physical activity
- Increasing positive/reducing negative environmental impacts of your physical activities
Helping Others Be Active
- Invite others to play or work out with you
- Create a take-the-stairs or other activity challenge at school or work
- Have parties with fun games (badminton, volleyball, sledding, Ultimate Frisbee, etc.)
- Form relay teams for races (runs, triathlons, etc.)
- Compete in running events with a group wearing themed costumes
- Choose activity-friendly vacations and trips (hiking, skiing, biking, rafting, etc.)
- Dance with others (after getting consent if closely)
- Participate with others in benefit events (walks, workouts, races, etc.) or create one
- Go on active dates (canoeing, running, skiing, snowshoeing, tennis, lifting weights, etc.)
- Have walking meetings or talks
- Volunteer in active ways with friends or family (gardening, raking, shoveling, etc.)
- Invite others to make a team for a local league (kickball, dodgeball, volleyball, etc.)
- Contribute to an activity-friendly “built environment” (trails, parks, etc.)
- Sponsor a youth or adult sports team
Making Moving Extra Fun
- Playing pick-up or join an organized league
- Creating a new game
- Competing against yourself, friends, or coworkers
- Recording performances (weights, times, etc.) and tracking improvements over time
- Bringing along friends or family
- Adding good tunes
- Mixing up activities day to day
- Working on technically challenging movements and following progressions to learn faster
- Getting quality coaching
- Picking an active form of community service
Exercising without “Workouts”
- Play on jungle gyms and other fun built stuff
- Take the stairs, including racing elevator riders
- Garden (in your yard or elsewhere)
- Have random or planned silent dance parties
- Do 10-20 jumping jacks or air squats each day every odd hour on the hour or at other times
- Play catch with a ball or Frisbee
- Bike to school or work or to do errands
- Park decent distances away from buildings
- Dance whenever possible, including while walking
- Have walking conversations or meetings