Most of the clients that I coach are looking to increase their physical activity. Increasing your physical activity is one of the best ways to pump-up your brain function, your emotional field and it’s an endorphin rush. I’ve had clients call or text me because their boss just yelled at them and the first thing I tell them is to go take a walk. Getting outside and in the elements connects you to the world. It makes you get back into your body instead of lingering in your head.

1. Put your sneakers by your bed.
2. Walk first thing every morning.
3. Park your car in the farthest parking spot.
4. Wear your fitbit (pedometer) all the time.
5. Do 10 squats as you brush your teeth.
6. Take the stairs instead of the elevator.
7. Set an alarm on your phone and get up and walk around once an hour.

You’re thinking these things are WAY too easy and it won’t make a difference. The thing is as Darren Hardy wrote in The Compound Effect, that even if you decide to walk an extra 1,000 steps every day, two weeks from now there won’t be an observable difference but after two years? If you average 2,500 steps a day and all things hold constant, you will lose 13 pounds. So you won’t need new pants for a while but you are still having an impact on your body (and mind).

8. Walk the grocery cart all the way back to the grocery store.
9. Have walking meetings instead of sitting.
10. Go up and down your stairs ten times every morning.
11. Take the long way to every meeting.
12. Commit to driving to the gym three times a week (going in is optional).
13. Walk instead of using people movers or trams at the airport.
14. Spend down time at airports and train stations walking the terminal.

I’ve done #14. I had a 2 hour layover in Terminal B at Hartsfield Airport in Atlanta. I walked that terminal at least 10 times and had over 3 miles racked up. I thought it might be obvious that I was walking aimlessly. I didn’t even get as much as a funny look. People are worried about their little world in public places so unless I was doing the Macarena, I doubt anyone would have noticed.

15. Sign up for yearlong challenges like 2015 (miles) in 2015.
16. Walk your dog.
17. For shorter distances, skip mass transit and walk.
18. Spend 10 minutes on an exercise dvd 3 times a week.
19. Sit on an exercise ball instead of a chair for one hour a day.
20. Walk to the farthest bathroom in the building (or house).

There are so many great benefits from movement. As written in John Ratey’s book, Spark, movement helps your body utilize energy more efficiently, regular movement helps you be more social, calm down, fight depression, improve focus, and make better decisions. The payoff from one itzy bitzy habit is HUGE. Which one will you start with?