The U.S. Department of Health and Human Services recommends around 60 minutes of moderate to intense activity on most days of the week, and for many people, sports are the primary form of physical activity. However, not everyone enjoys sports. If you want to get exercise but don't want to get it from sports, there are plenty of other ways to get exercise.
Step 1
Cut down the amount of time you spend driving or taking public transportation and try walking or bicycling instead. Walking or cycling to work or to run errands will integrate exercise into your daily life A 180 pound adult walking at an average pace for 30 minutes burns more than 140 calories. Thirty minutes of leisurely cycling can burn more than 320 calories, with the amount increasing the faster and more vigorously you pedal.
Step 2
Make time for vigorous leisure activities.Playing a sport isn't the only form of recreation that uses up energy. Thirty minutes of dancing can burn between 120 and 200 calories for a 180 pound adult, depending on the speed of the dance. Games such as bowling and billiards burn calories, as well: around 100 calories for 30 minutes of billiards and 120 calories for 30 minutes of bowling.
Step 3
Work around the house. Physical labor uses up lots of calories, whether it's for your job or home improvement projects. Half an hour of general gardening can burn around 160 calories, while other activities such as painting, digging and construction burn even more.
Step 4
Combine exercise with other activities. It's important to vary the types of exercise you do. Stretching exercises improve flexibility and help to reduce the risk of injury, while resistance exercises such as lifting weights help to improve strength. Some of these can be combined with other activities, such as watching television or listening to music. This can help to make these workouts more enjoyable if you don't normally like exercising.
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