Physical Activity in Everyday Life

You don’t need a gym or a strict workout schedule to stay active. Physical activity can fit into your daily routine, whether you're on campus, at work, shopping, or spending time with family. The key is to move and make it a habit.

Get Active in Public Spaces

• At the university
  • Take the stairs instead of elevators
  • Walk between buildings between classes
  • Walk with friends during study breaks
  • Use sports fields during free periods
• In parks
  • Walk your children or siblings to the local park
  • Walk briskly on the way to and from the park
  • Let kids ride scooters or tricycles while you walk
  • · Stick to smooth walking paths and avoid rough surfaces
• At the mosque
  • Walk instead of driving whenever possible
  • Choose a longer route to increase steps
  • Walk briskly to raise your heart rate

Why Physical Activity Matters?

Did you know? After just one year of inactivity, your risk of developing chronic diseases like heart disease, type 2 diabetes, high blood pressure, and even some cancers, increases significantly.

What Counts as Physical Activity?

Physical activity is any movement that uses energy above your resting level. That includes everything from walking and gardening to climbing stairs and dancing.

• It burns calories, improves fitness, and supports overall health
• It can be done anywhere, anytime, by anyone
• Even short bursts of movement make a difference

Why You Should Be Active?

Being physically active benefits your body and mind:

• Improves physical fitness and endurance
• Helps maintain or lose weight
• Strengthens heart and lung function
• Prevents or manages type 2 diabetes
• Regulates blood sugar levels
• Improves sleep quality
• Reduces joint pain and stiffness
• · Supports mental and emotional well-being

How Much Physical Activity is Ideal?

According to the World Health Organization (WHO), adults (18+) should aim for 30 minutes per day or 10,000 steps, at least 5 days a week. You can break it down into three 10-minute sessions throughout the day.

Ready to Get Moving?

Here are some tips:

• Medical check-up
  • If you have any health condition, consult your doctor before starting a new activity plan.
• Set realistic goals
  • Start with small wins like a few extra minutes of walking daily
  • Aim long-term by combining fitness with healthy eating to reduce body fat
• Confidence is key
  • Believe in your ability to succeed
  • Build fitness gradually to boost motivation

Types of Physical Activity

Increase Movement in Daily Life

• At home:
  • Turn chores into mini workouts
  • Walk to the store instead of driving
  • Do light stretching or cycling while watching TV
  • Take the stairs multiple times a day
  • Play active games with your kids
  • Use a manual lawn mower
• At work:
  • Park farther away and walk
  • Take the stairs, not the elevator
  • Walk for 10 minutes during breaks
  • Stretch or move every hour
  • Use a treadmill (if available) during work
  • Stand during calls or meetings
  • Walk to talk to a colleague instead of messaging
• At shopping centers:
  • Park farther from the entrance
  • Use stairs instead of escalators
  • Carry your own shopping bags
  • Take the longest route inside the mall
  • Walk briskly while shopping
  • Push your cart or stroller yourself