Try adding a few activities throughout the day and week to keep your body moving
We’ve all said it, “Who has time to exercise when you’re…” just fill in the blank: a working parent, a shift worker, a person who works two jobs, who takes care of their parents, kids and a few pets, someone who doesn’t have time to watch a series for many different reasons. You’re not the only one trying to figure out how to fit exercise into your day.
Most of us have tried everything. And we probably come to a common conclusion: you must find time in your day to include at least half an hour of exercise.
And here’s a tip: Try adding a few extra activities throughout the day and week to keep your body moving. Just a few extra minutes of movement is all it takes, for starters.
Here are 10 ways to move more during everyday life
1. Take the stairs
I know, cliche advice. You’ve heard it a thousand times. However, taking the stairs instead of the elevator improves your heart rate, helps with balance, and builds lower limb strength. If you’re in the mood for a few more minutes, you can even do some foot stretching on the last step.
2. Suggest a meeting on a walk
If you work from home schedule a ride during a call.
If you don’t need your computer for this meeting, put your headphones, phone in your pocket and solve the world’s problems in a walk. It’s a great way to fit a walk into your day without interrupting work and a great break from the four walls of the office.
But even if you go to the office, you can suggest to your partner that you meet by walking. A walk will strengthen team bonding and perhaps inspire you for better ideas. Research shows that walking enhances creativity and mental clarity.
3. Go to the supermarket
With the pandemic some of us avoided the supermarket and got used to ordering our supplies online. Take a basket and find the biggest supermarket in your area. A tour of these mega stores can be half an hour’s walk. And you will have discovered some new products that you cannot find in smaller stores.
4. Sit on an exercise ball
Replace your office chair with a ball. This can help with back pain and help improve your posture, and while you’re sitting on the ball you can do some gentle mobility stretches for your neck, pelvis and spine.
Try a hula-hoop move to activate the fixed points of your core.
5. Park a little further away
If you are in a safe and well-lit area, consider parking a little further from the entrance of your destination. Although in some cities we know very well that this is a rule and not an option.
6. Have more sex
Some older research suggests that sex burns about 3.1 calories per minute for women and about 4.2 calories for men.
So while it’s not the same as a vigorous run, you can (definitely) work up a sweat during sex and benefit in all sorts of ways.
7. Take care of a pet
Volunteer organizations and other stray adoption services are always looking for volunteers to help. Take a friend or a child with you to the shelter and volunteer to care for the animals, you might just happen to have a dog that needs a walk or a toy in addition to any other help.
8. Dance
Put on music and clean by dancing. You can also do it while cooking dinner (alone or not), folding laundry or vacuuming. Or just put on music and dance without having to clean the house.
Dancing is a great way to burn calories and improve your balance and rhythm. In addition, you can do it as a game or competition with your children or your nieces and nephews. They have to learn about 80s rock music, right? Put on the ACDC t-shirt and rock.
9. Game night
Trade cards or board games for games that require more energy. Hide and seek, treasure hunt, Twister, freeze dance, VR, musical chairs, , jump rope, hula hoop competitions, limbo, even pantomime.
10. Exercise or stretch while watching TV
It goes beyond all the “binge and chill” principles, but it might be worth it. While you’re watching TV, walk the treadmill, ride a stationary bike, stretch on the floor, lift weights for core strength, or do Pilates while watching the next Netflix episode. Otherwise limit the time of ads.
Even if you have two dumbbells next to the couch and do a few reps in your arms it will make a difference in their strength, posture and flexibility. This is especially true for women, who are at a higher risk of osteoporosis. Incorporate weight training into your routine to keep your bones healthy and strong.
It started small. Put a walk every day in your life, a meeting on foot once a week, stairs as often as you can, and before you know it, it will become a habit that you won’t think about and you will move more easily and comfortably than before.
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