60 minutes of Exercise per day

Earlier in 2011, the Canadian Society for Exercise Physiology announced that children should aim to get 60 minutes of exercise per day in order to lead a healthy life and ward off weight gain. I was intrigued by this for adults as I do try to get at least 30-45 minutes of exercise per day. I know that it is not easy for everyone though as we all have busy lives. So, I want to brainstorm ways to get 60 minutes of exercise per day -- for everyone.

Morning:

• Get up 1 hour earlier and do a 45 minute workout on a treadmill, elliptical or other home gym equipment (45 minutes). 
• Get up 1 hour earlier and take a swim at the local pool (30 minutes). 
• Lace up your shoes and go for a 45 minute walk, jogging or run outside (45 minutes).
• If you take public transit, get off the bus one or two stops early and walk (10 minutes).
• Do a quick vigorous clean of the kitchen, dining room and living room (15 minutes).
• Take the dog for a 30 minute walk, run or jog (30 minutes).

Break:

• Take 15 minutes and run up and down the stairs (15 minutes).
• Take 15 minutes and go for a walk (15 minutes).

Lunch:

• On your 1 hour lunch, go for a 30 minute walk, jog or run outside (30 minutes).
• On your 1 hour lunch, go to the gym for a 30 minute workout (30 minutes).
• On your 1 hour lunch, take 30 minutes and run up and down the stairs (30 minutes).
• Get a friend and play at 30 minute game of badminton on your lunch (30 minutes). 
• On your lunch, take a class at a local gym (45 minutes).

Break:

• Try any of the above options.

Evening:

• Before supper, do a 30 minute workout (30 minutes). 
• After work, take a class at a local gym (45 minutes). 
• If you are stopping off to pick up a few things, park at the end of the parking lot and walk further to and from the store (10 minutes).
• If you are shopping, take the stairs instead of the escalators (5 minutes). 
• Try a 30 minute boxing session at home or at the gym (30 minutes). 
• Play a game of bowling, baseball or boxing on the Wii with your kids (30 minutes). 
• Take an evening dancing class (60 minutes).
• Take in a seasonal activity with the kids (skating, skiing, swimming, rollerblading, jumping rope, etc.) (30 minutes).
• During the kids' favorite TV show, lace up your sneakers and go for a run or job with a friend (30 minutes). 
• Take the dog for a 30 minute walk, jog or run (30 minutes).

Everyday calorie counts for 30 minutes (150 lb woman):

• Card playing: 54 calories
• Child care: 102 calories
• Cleaning, moderate effort: 118 calories
• Cleaning gutters: 180 calories
• Construction/Remodeling: 198 calories
• Cooking or food preparation: 85 calories
• Driving: 72 calories
• Gardening, general: 169 calories
• Ironing: 72 calories
• Loading/Unloading the car: 108 calories
• Mopping: 153 calories
• Mowing the lawn (push mower): 187 calories
• Packing suitcase: 72 calories
• Painting house: 171 calories
• Playing board games: 54 calories
• Playing piano: 95 calories
• Playing with children: 134 calories
• Pushing or pulling a stroller with a child: 85 calories
• Putting away groceries: 90 calories
• Raking the lawn: 134 calories
• Reading: 36 calories 
• Sex, intercourse: 144 calories
• Shopping: 81 calories
• Shoveling snow: 207 calories
• Showering: 144 calories
• Sitting, playing with children: 85 calories
• Sitting, resting: 36 calories
• Sweeping: 134 calories
• Tailoring, cutting: 90 calories
• Talking on the phone: 36 calories
• Touring/Traveling: 72 calories
• Washing the dishes: 76 calories
• Writing: 36 calories

Links:

• Medline Plus: Exercise 60 minutes a day
• ProHealth Calorie Counter per activity
• Healthstatus Calorie Counter
• Wallstreet Journal, Women need 60 minutes of daily exercise to stave off middle-age weight gain
• CBS News, 60-90 Minutes Exercise Daily? Bah!
• Public Health Agency of Canada, Physical Activity
• CSEP - Canadian Society for Exercise Physiology
• ParticipACTION