Take small steps today!
1. Walk to work.
2. Use skimmed milk instead of whole milk.
3. Do sit-ups in front of the TV.
4. Walk during your lunch hour.
5. Drink a glass of water before a meal.
6. Choose leaner cuts of red meat & poultry.
7. Eat only half your dessert – save the rest for tomorrow night!
8. Walk instead of driving whenever you can.
9. Take a family stroll after dinner.
10. Avoid food portions larger than your fist.
11. Choose olive margarine instead of butter.
12. Mow your lawn with a push mower.
13. Increase the fibre in your diet.
14. Aim for at least 5 servings of fruit and veg every day.
15. Walk the kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Change to diet fizzy drinks.
19. Replace Sunday drive with Sunday walk.
20. Garden!
21. Eat from a smaller plate to help control portion size.
22. Get off the bus a stop early and walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets and all-you-can-eat offers.
27. Grill, steam or bake instead of frying.
28. Cycle to the shops instead of driving.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake!
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Swap potato crisps for celery sticks.
39. Run when running errands.
40. Pace the sidelines at sports games.
41. Take wheels off luggage.
42. Choose an activity that fits into your everyday life.
43. Use the car parking space furthest from your destination (when safe).
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Use an exercise video if the weather is bad.
47. Switch from white bread to wholegrain.
48. Keep to a regular eating routine.
49. If you find it difficult to exercise after work, exercise before work.
50. Take a walk or do desk exercises instead of a coffee break.
52. Avoid labour-saving devices.
53. Take small trips on foot to get your body moving.
54. Play active games with your kids for 30 minutes a day.
55. Dance!
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly around the shopping centre.
59. Choose activities you enjoy and you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Think of yourself as a healthy person and healthy habits will become second nature.
65. Choose fruit or yoghurt for dessert.
66. Consume alcohol in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your eating and activity patterns.
69. Share a main course with a friend.
70. Grill vegetables instead of roasting in oil.
71. Eat before grocery shopping.
72. Choose a checkout line without a chocolate display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices instead of fizzy or sugary drinks.
75. Swim with your kids.
76. Flavour foods with herbs, spices and other low-fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruit and vegetables, not crisps and chocolate.
82. Top your favourite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side".
88. Don't take seconds.
89. Try your burger with just lettuce, tomato and onion – forget the bacon and cheese.
90. Try a green salad instead of fries.
91. Bake or grill fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts, if at all.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Stay active on holiday - walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a trolley.
100. Reward and acknowledge your efforts.
