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“Bad habits tend to accumulate like drops in a bucket and inactivity 

is a common bad habit many people form, especially in the winter months”.

“Good physical fitness doesn't necessarily mean you have to be in the gym all the time. It’s the little 

things we do daily that add up and ultimately impact our overall health and well being. Consider 

the 90:10 rule – the key here is to engage in positive behavior 90 per cent of the time, and to give 

yourself the flexibility to indulge 10 per cent of the time.” 

Many people drive to work, searching for the closest parking spot to the entrance, and sit in front of 

the TV for hours on end after sitting behind a desk all day. There are so many quick and easy ways to 

integrate activity into your day without sacrificing valuable time with your family and friends.

Take a few minutes every Sunday, for example, to think about how you’re going to integrate exercise 

into your week. Don’t worry about planning high impact opportunities in big blocks of time. Here are 

some easy suggestions to jump start your routine:

• Bike to work rather than drive.

• Get off the subway one or more stops early to extend your walk to work.

• Walk up the stairs rather than taking the elevator. If it’s too much, get off the elevator early and 

walk at least one flight of stairs.

• Pick up an exercise band or exercise ball and do some resistance exercises while watching TV.

• Schedule and commit to weekly walking dates with your family or a friend.

Little things like these all add up and are a great way to prevent yourself from falling into a generally 

inactive lifestyle. You’ll feel so much better about yourself at the end of the day – giving you 

something extra to smile about!