AMES, Iowa – A common excuse for not getting more physical activity and making better nutritional choices is the lack of time. “In research examining barriers to making healthy behavior change, individuals frequently mention lack of time,” says Ruth Litchfield, Iowa State University Extension nutrition specialist.

“What many don’t realize is that physical activity includes things such as shoveling the snow. And as tired as many of us are of the white stuff, it does provide the opportunity for additional physical activity,” she said.

“Many individuals are under the assumption that to increase physical activity they have to go to the gym, fitness center or attend an aerobics or step class. However, there are a number of opportunities to increase physical activity that don’t involve a structured place or time,” according to Litchfield.

Below is a list of opportunities to increase daily physical activity (based on a 150- to 170-pound person):

• Shoveling snow (typically December–March) -- 5-10 calories per minute
• Parking at the end of the parking lot at work/shopping -- 6-7 calories per minute
• Using the stairs rather than the elevator -- 7-9 calories per minute
• Light housework/cleaning -- 4-5 calories per minute
• Gardening (typically May–September) -- 8-10 calories per minute

Making better nutrition choices also is a daily opportunity, even if eating at a fast food restaurant. In the United States, six out of 10 people eat fast food; nearly one-third of children age 4-19 eat fast food each day.

“A number of fast food restaurants have introduced healthier options in the past 10 years,” Litchfield said. “In addition, nutrition information is available at many fast food establishments.”

Finding nutrition information at a fast food restaurant is just a text-message away. Diet.com has launched Nutrition on the Go, a text-messaging service that lets consumers check out the calories, carbohydrates and fat of common items at 1,700 establishments. Just send a text message to 34381 with the name of the restaurant and the item you plan to order. For more information visit http://diet.com/mobile.

For more tips and information like this visit the Lighten Up Iowa website, http://www.lightenupiowa.org.

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