Let's play a little game today. I've invented Madame X. She is the mother of two school aged children. She lives on a quiet, well lit street, in a semidetached home with one set of 13 stairs. Two days a week she goes to a local nursing home (3 blocks from home) and does crafts with the elderly. She has no fitness equipment and does not go to a gym. She has never exercised and is not sporty.
There is a very reasonably priced market four blocks from her home.
Yesterday her doctor told her that she needs to add 45 minutes of activity to her day, six days a week.

Give a couple of suggestions and you can't repeat what someone else has already said.

Oooh me! ME!

Stairs - gotta use those stairs as much as she can! - drink plenty of water and start using the bathroom on a different floor!

walk to the nursing home and walk to the market when she only needs a couple things instead of driving.

Since I may be the reason we are playing Madame X, I won't give anymore ideas until later. I have a lot of suggestions.

Sarah

OK, she must walk to the market and carry home her purchases to add a little weight training into the mix.

Go for walks around the block (weather permitting)--if possible find a friend to go with you to make it less boring.

Hmmm, are you looking only for suggestions that don't require buying equipment? If so, lets look at what the school age children might have on hand... jump ropes? basketballs or other sporting equipment? Perhaps the whole family can get out and play an active game of some sort.

Don't forget dancing. If she has time at home to herself, just blast the radio and dance like nobody's watching (cat's don't count)

We do have you to thank Sarahyu. But not because you don't move enough It's because you brought to mind how overwhelmed folks find the notion of hours and hours and hour of extra activity.

Ummm....she could join a martial arts studio (with her kids!). Working toward a black belt is very admirable and can be used for self defense (stop me if you've read this post before!). Her kids could do it. Her husband could do it! THey could make it a family time!

How about calf raises off the bottom step or step stuff (like a stepper) off the bottom step?

Play tag or frisbee with the kids after school.

When she drives someplace, park in the farthest parking space and walk quickly to the store.

Carry packages out instead of pushing a cart. Carry a shopping basket instead of pushing a cart if not buying very much.

Running up the stairs a few times a day gets the blood pumping.

I'm glad so many ideas have come up that incorporate kids and family. I'm afraid we often get guilted into thinking that our diet and exercise is something that takes time away.