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Activities of daily living include walking around the house, going to work or shopping, doing the things we need to do. You can increase your energy use a lot by increasing these activities.

Get up earlier and keep active through the day. Regard sitting down as a wasted opportunity. Be standing rather than sitting. Be walking rather than standing. Be outside rather than inside.

Look for excuses to be more active. Park the car at the back corner of the car park of the shopping center, rather than waiting for a spot near the entrance. Or better, leave the car at home and walk to the shops. Use the stairs, not the escalator. Get involved in activities in the community. Do things with the family. Take up a sport. Become a tourist in your own community by visiting and revisiting all the interesting places.

Use temperature to help. We use a lot of energy just keeping our body temperature to help. We use a lot of energy just keeping our body temperature within its normal range. In an air-conditioned environment of about 70'F (21'C), you will be using the least amount of energy for temperature control. If the temperature is higher or lower than 70'F (21'C), you will use energy to maintain your body temperature. Leave the air-conditioner or heating off. Be outside as much as possible where the temperature is whatever nature has determined. You are much more likely to be active when you are outside. We tend to keep moving, doing things, when outside, whereas we tend to sit when inside.

As your weight comes down, your capacity to do things becomes much greater, partly because of improved health and partly because of the psychological feeling of relief that a problem has been the bane of your life has disappeared. Use this increased enthusiasm for activity to do all the things that need to be done, and then look for more.

A pedometer is one way of getting feedback on how active you are. The pedometer is meant to encourage you to be active. Use it as a stimulus to show that you are improving. Make sure that today you do more than yesterday. Make sure that this week you are more active than last week. You should seek to exceed 10,000 steps per day. Always be trying to achieve a new personal best.

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