When many people think of how to stay active, they tend to envision traditional workout plans like going to the gym, running, or taking a class. Such activities are undoubtedly good for you, but other, simple measures can help you to stay active during the day but without having to commit yourself to a formal workout. The truth is, moving throughout your day can be just having as effective for keeping you healthy and well.
Easy, practical ways to stay active outside of formal exercise include:
1. Take the Stairs
Elderly people use an escalator to go up to the second floor at a shopping mall in West Jakarta, Indonesia, October 25, 2018. Going up stairs instead of taking the elevator is a small and simple way to plan aerobic exercises to get your heart rate up and build your leg muscles. Not only does climbing stairs tone and strengthen your calves, quadriceps, hamstrings and glutes, but it’s also an excellent way to build endurance. If you work in a tall building (or live in a multi-storey house), taking the stairs rather than the lift can be a surprisingly effective workout over time.
2. Walk or Bike to Work
For many people this isn’t practical but if you can, walking or biking to work rather than driving or taking public transport leads to more daily physical activity. Even a stroll or bike ride will improve cardiovascular health, increase energy, relieve stress. Additionally, it’s a beautiful way to be outside and empty your mind before and after work.
3. Household Chores
Household chores like cleaning your home, doing the laundry or gardening are also great way to do some physical activity. Sweeping floors, vacuuming, mowing the grass, washing the car — all of these activities require moderate levels of exertion and engage different muscle groups. Not only does it help keep your living space organized, but it’s also a productive way to burn calories and get your body moving.
4. Take Active Breaks at Work
Seating for prolonged periods can adversely affect your posture, blood circulation, and overall health. To counter this, attempt to take quick breaks every 30 to 60 minutes to get up, stretch or take a walk. A 5-minute walk around the office or some simple stretches could do wonders, keeping your body from seizing up or becoming fatigued.
5. Dance
Dancing is a great and high-energy way to get your body moving, while still being fun and not feeling like a workout. Whether you’re boogying in your own home to your favorite playlist or signing up for a dance class, it’s a fun activity that can boost your mood and help you to burn some calories. And if you’re too self-conscious, you could always dance alone in your living room while your cleaning or cooking!
6. Play with Pets
If you have a dog, then you probably already know just how much energy keeping up with them takes! Although it can be fun to walk, run, or play fetch with your dog as a way of bringing movement into your day. Plus, spending time with animal companions has been known to lessen stress levels and better mental wellbeing for everyone, so this is a win-win all around.
7. Do Yoga While You Watch TV
Lots of people sit in front of the TV for hours at a time, but you can use this time more actively. When the commercials are on, or as you’re watching a show, stand up and stretch, do a few yoga poses or even squat or lunge. This reduces stiffness and adds to your total daily movement, without needing you to carve out additional time.
8. Walk and Talk
Next time you’re on the phone, try pacing or walking as you speak. Whether you’re chatting with friends or talking shop, walking can make the conversation feel more dynamic — and put in a few more steps in your day. You’ll be amazed by how far you can get on a 15-minutes phone call.
9. Stand or Use a Standing Desk
Also, consider standing more during your day to correct your posture and have more energy. If allowed in your workspace, you might use a standing desk or an adjustable desk converter. If not, try to get up and stretch every once in a while or get a balance board to keep your core engaged while standing.
10. Play Active Games
It’s particularly good fun if you’re with family or friends, and board games, video games or sports requiring physical movement are a good way to stay active. We can do things like play tag with our kids or throw a frisbee around, and that’s moving our body but it doesn’t feel like working out. Team sports or lawn games like badminton or volleyball can also provide a good cardio workout.
Conclusion
Being active doesn’t have to involve the gym for hours. I would love to hear your thoughts! Administering exercise into your daily chores can enhance your bodily health, psyche, and quality of life. The secret is making little adjustments that compound over time. Which means, taking the stairs, playing with pets, and just moving more throughout the day, all counts!
Discovering some fun ways to keep moving around will help you form long-term habits to keep you energized and fit. So just release the idea that you must devote time to formal exercise in order to be healthy — movement can occur in every place and at all times!
