50 Ways to Leave the Sofa

Need some motivation to get off the couch? Here’s 50 ideas to get you moving!

  1. Go for a walk or walk the dog.
  2. Go ice skating or roller skating.
  3. Take a lesson—swimming, dancing, gymnastics.
  4. Hike, bike, do what you like!
  5. Turn on the radio and dance.
  6. Play Frisbee.
  7. Play pick-up…basketball, soccer, touchfootball.
  8. Plan a picnic.
  9. Go bowling.
  10. Walk to and through a museum or art gallery.
  11. Play ping pong (use your kitchen table).
  12. Fly a kite.
  13. Walk to the library and borrow a book, a pedometer or a GPS unit.
  14. Organize a community clean-up.
  15. Go fishing.
  16. Go camping (even in the backyard).
  17. Blow bubbles and try catching them.
  18. Organize a scavenger hunt for your family and friends.
  19. Fly a kite.
  20. Vacuum with vigour.
  21. Create sidewalk art with chalk.
  22. Play croquet.
  23. Go bird watching.
  24. Jump rope.
  25. Plant a vegetable or flower garden.
  26. Play ball! Kick, catch, roll and throw!
  27. Rearrange the furniture.
  28. Play charades.
  29. Play “Follow the Leader”, “Simon Says”, “Red Light/Green Light”, or “Capture the Flag”.
  30. Climb a tree.
  31. Find some old clothes to do dress-up.
  32. Clean up the yard.
  33. Teach a child your favourite games.
  34. Wash the car or your bike.
  35. Play Hacky Sack.
  36. Go to the driving range or play mini-golf.
  37. Visit a local farm.
  38. Learn to use a compass.
  39. Try Hula-hoop.
  40. Create your own twister board and play.
  41. Re-discover the backyard or a local park.
  42. Play tag, hopscotch, hide and seek.
  43. Take a nature walk—visit a neighbourhood creek or trail.
  44. Try a Pogo stick.
  45. Play flashlight tag at night.
  46. Go puddle jumping.
  47. Create an obstacle course in your home.
  48. Organize a play day at a local park.
  49. Give the dog a bath.
  50. Get wet: go swimming, play water polo, try an aquafit class, play in the water.

Adapted from Central West Public Health Physical Activity Promotion Network.