Tips to Move More

Written by: Ericka Yiu, Dietetic Intern

Only 20% of American adults meet the national exercise goal of at least 150 minutes per week. Lack of exercise has been linked to risk for heart disease, high blood pressure, type 2 diabetes and cancer. There are many benefits to moving more throughout the day, including improved energy, sleep, mood, weight and mental health. With our busy lives, we don’t always have time to go to the gym or do structured exercises routines, but the little things we do throughout the day do add up. Here are some simple ways to move more throughout the day:

     Choose the parking stall farthest way

     Take the stairs instead of the elevator or escalator

     Stand as often as you can (standing burns 2x more calories than sitting does)

     Walk faster (picking up the pace will burn more calories and strengthen your legs)

     Take a 5-10 min walk during your lunch break

     Use a pedometer to track your steps and set a daily goal

     Take the long way to the bathroom

There are plenty of ways to move more. You just have to be creative!


To learn more about how to increase activity levels to prevent and manage chronic disease, like diabetes and kidney disease, through free educational programs, contact Dawn at

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