30 Daily Physical activity examples to stay active and fit

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Physical activity examples

We all want to be fit and healthy, but most of us feel too lazy to exercise or don’t get enough time to invest in it. Regardless, keeping your body active is possible – find out how through these 70 Daily Physical activity examples.

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What is Physical Activity

Physical activity refers to any bodily movement that requires energy expenditure. It encompasses a wide range of activities,

from simple everyday tasks like walking and climbing stairs to more structured exercises like running, swimming, and weightlifting.

Physical activity can be categorized into many types,

It is recommended to do at least 20-40 minutes every day engaging in physical activity to stay healthy and fit.

Types of Physical Activities

There are many physical activities, from walking, swimming, and running to cardio, one can do

Some of these are less intense, and some more, it does not matter what type you do as long as you can do it.

In this post, I will share many physical activities that one can do daily and some that are not necessarily a way to keep you active throughout the day!

Physical activity examples

Importance/ Benefits of being Physically Active

Daily physical; activity is a must in each person’s life. Whether you like it or not, each human needs to indulge in it to live healthy and longer!

Here are some benefits or reasons to be physically active!

Improved Physical Health:

Cardiovascular Health: Regular physical activity helps strengthen the heart and circulatory system, reducing the risk of heart diseases and improving blood pressure and cholesterol levels.

Weight Management: Physical activity helps maintain a healthy weight by burning calories and increasing metabolism.

Bone and Muscle Health: Weight-bearing activities such as weightlifting and high-impact sports help maintain bone density and muscle strength, reducing the risk of osteoporosis.

Mental Health:

Stress Reduction: Physical activity can reduce stress and anxiety by releasing endorphins, which are natural mood lifters.

Improved Sleep: Regular exercise is linked to better sleep quality and can help alleviate insomnia.

Mental Clarity: Physical activity can enhance cognitive function and boost mental alertness.

Disease Prevention:

Regular physical activity can reduce the risk of chronic diseases like type 2 diabetes, certain cancers, and osteoarthritis.

It also helps manage conditions such as high blood pressure and can improve insulin sensitivity.

Enhanced Quality of Life:

Physical activity can improve overall physical function and mobility, allowing individuals to remain independent and active as they age.

It fosters a sense of accomplishment and self-esteem.

Social Benefits:

Engaging in physical activities often involves social interaction, which can lead to stronger social connections and a sense of community.

Team sports and group fitness classes, for example, can promote a sense of belonging and teamwork.


Research has shown that regular physical activity is associated with a longer lifespan and a reduced risk of premature death.

Happiness and Well-Being:

Physical activity is associated with improved mood, self-esteem, and an overall sense of well-being.

Physical activity examples – Simple ways to stay active physically

Here are few daily lifestyle changes you can implement to stay physically active! Most of them are not a real workout!

1. Walk to nearby location rather than taking your car

Taking a cab or car has become very convenient for us, no doubt, but for nearby locations, where we can easily walk and reach the place within 20 minutes, it is better not to use our cars.

One of the things I love about Europe is its walking culture, my friends who live there, shared, that they can easily walk 20 minutes to places instead of taking a cab.

They end up getting a good 15-20k step in a day, which is an amazing way to keep your body active

2. Take the stairs instead of the escalators.

Similar to above, in a lot of places where we only have to go 2-3 floors up, we use elevators and escalators.

If we are not getting late, it’s better to take the stairs, it gives you some daily physical movement that your body needs.

3. Walk while talking on the phone (in a safe place)

We talk on our phones almost daily, using this time to not sit and talk and instead get up and walk is the easiest way to be active.

You won’t realize how quickly time passes and you have done a good walking.

One of my relatives talks to her family members daily, their conversation lasts for at least 30 minutes every day.

At this time, she goes to a park nearby and walks there while talking to her relative.

4. Camping

Camping is a fantastic way to stay physically active while enjoying the great outdoors. It offers a wide range of activities that can help you stay fit and healthy.

5. Take the cycle

One of the great Physical activity examples would be using a cycle to travel to nearby places instead of cars.

Not only it is an amazing eco-friendly option, but a great way to keep your whole body active.

6. Go for hiking every now and then

Many people love to go on hikes, it is a great way to make your body indulge in physical activity.

7. Do house chores

House chores require you to move a lot instead of sitting in one place, you have to constantly move your body up and down and walk, as well as lift things.

It can help keep your body active without doing any intense sports

8. Sit in Yoga asanas when at home

Many great asanas brings many benefits to our body, and one can do these asanas any time of the day.

For example: Doing butterfly while sitting on a floor and watching TV, after eating or while eating food, sitting in seiza position.

Involving a few yoga poses throughout your day can contribute to a healthy body

9. Walking while watching a show on your phone

If, you spend a lot of time on your phone watching a show, YouTube, or podcast. You can do it while walking at home instead of sitting in one position!

10. Dance

Who doesn’t love dancing? Somewhere deep down, we all start to move our bodies to the beats as the music starts playing.

Dancing is an amazing way to engage your whole body while enjoying the music. Whether it means playing music at home and dancing as you feel like

Or taking dance classes or workshops, which I love to do, as a way to keep my body moving 1-2 times a week!

11. Use Public transportation more

I used to travel a lot by car for many years, but only when I started using public transport 1-2 times, I realized that I was able to move my body so much!

I got thousands of steps in a day whereas, before they would hardly few hundred.

Using public transportation is great for moving your body more.

12. Hangout outdoors

While I love hanging out with my friends at home, in a cafe or restaurant,

For a change planning outdoor hangouts, like in the garden or sightseeing location helps me enjoy my time, as well as walking a lot.

13. Walking Your Pet:

Take your dog for a longer walk or play fetch in the park.

14. Gardening

Maintain a garden and spend time planting, weeding, and tending to your plants. Gardening can be physically demanding and fulfilling.

15. Yoga

Yoga is a great way to heal your whole body and stay healthy! If there is anything I want you to add to your life, it is yoga!

16. Plan a workout session with a friend

Plan a workout session with your bestie, trust me, it’s super fun to do a workout together, and you don’t give up easily, because it is just so fun!

17. Go On trips

Plan vacations that involve physical activities, such as hiking, snorkeling, or skiing.

18. Decorate your lawn or terrace

New season, birthdays, or any other occasion, decorating your lawn or terrace by yourself can give you a whole workout when you don’t want to do anything else!

19. Find a leisurely physical activity

It is, however, essential to exercise that makes your heart beat fast, and involves, core, stretch, or strength, which can only be possible by exercising or playing sports.

It’s better to choose a physical activity as your hobby or leisure time that you can enjoy as well.

20. Dance workout

On days, when I don’t feel like exercising, I always switch to dance short workouts and keep my body moving!

21. Join a Club

If you find it challenging to exercise or indulge in sports, joining a club for a particular sport can help you feel calm and at ease.

There, you will be able to engage with many people while doing your activity, which will be a fun experience for you.

22. Create a Treadmill desk setup.

Many of us have at-home desk jobs, we have to sit and work on our computers.

It is not great for our bodies what we can do, is get a treadmill at home and create a desk setup so we can move our bodies while working.

See the picture below for inspiration for your desk setup.

23. Active Family Time:

Incorporate physical activities into family time. Play active games with your kids or go for family walks or bike rides.

24. Take the Long Way when you have time

Choose the longer route when walking to your destination, whether it’s around the office, in a shopping mall, or when running errands.

25. Set Reminders:

Use alarms or smartphone apps to remind you to move throughout the day.

26. Incorporate Exercise into Daily Tasks:

Do bodyweight exercises like squats, lunges, or push-ups during everyday tasks like waiting for your coffee to brew or your microwave to finish.

27. Take Short Breaks:

Stand up and stretch or walk around for a few minutes every hour, especially if you have a desk job. This can help prevent stiffness and improve circulation.

28. Set a Schedule:

Plan specific times for physical activity throughout the day. This could include morning exercises, a lunchtime walk, or an evening workout.

29. Cooking Together:

Cooking can involve standing, chopping, and moving around. Involve family members, and you can turn it into a group activity.

30. Active Meetings:

Lastly, on Physical activity examples, encourage walking meetings or standing meetings to keep participants physically engaged.

Physical activity examples


So these were simple 30 Physical activity examples for you to incorporate in your life to stay fit and healthy!

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