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Plan and Commit
11. Spiff up the yard -- manually. Many types of yard work, from leaf raking to garden digging to mowing, build upper body strength and burn excess calories. In fact, one major study found that gardening was the best physical activity for preventing osteoporosis. And don't make it too convenient for yourself. Physically rake the leaves rather than using a leaf blower. Use a push mower rather than a self-propelled one. The more you use your own body, the more calories you'll burn. As an added bonus, you can feel good knowing that the less you use gas-powered equipment, the less pollution you've released into the air.12. If you cycle, go for a long ride. During the week you probably can't ride much, but weekends allow you the luxury of riding for half the day or more, if you're so inclined. Scout out a local route or put the bike in the car and drive to a great riding location. Bring along plenty of food and stash it in your bike jersey. Take some cash as well. You never know when you'll ride past a bagel or coffee shop and want to take a pit stop.
13. Join a club. Many outdoors organizations, such as the Audubon Society and Sierra Club, sponsor group hikes and other outings on the weekends. You need only show up with food and water, and your guide will take you on a half-day to full-day excursion. In fact, there are surprisingly large numbers of walking, biking, bird-watching, or running clubs in most areas that have regular weekend events. Fitness centers and regional parks are a great place to start your search for the right one for you.
14. Make a list of weekend fitness activities and choose one activity from the list every weekend. The more varied your weekend fitness routine, the more likely you'll stay active on the weekends. On your list, you might write hiking, canoeing, walking, cycling, bird-watching and other activities.
15. Keep a fitness kit in your car. Stock your car with a volleyball, soccer ball, baseball and mitts, basketball, or other favorite fitness items. Make sure to include a pair of sneakers. You never know when you'll find yourself away from home with a little downtime. If your fitness kit is stocked and ready, you'll have everything you need for fun.
16. Train for a race. Whether you walk, run, cycle, or do some other sport, signing up for a race will give you the incentive to train on the weekends. Suddenly fitness becomes the top priority in your life. Plus, this is what serious athletes do -- complete their longer workout sessions on the weekends, when they have time away from work.
17. Take calisthenics breaks. If you find yourself working at the office (or in your home office) over the weekend, take a 10-minute break every hour and do jumping jacks, lunges, push-ups, and crunches. Over the course of the day, you'll have exercised for more than 60 minutes -- and finished that big project on time.
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