5 Simple Ways to Get More Active in Your Daily Life. Physical activity is essential for our health and well-being, but many of us struggle to find the time, motivation, or opportunity to exercise regularly. However, being more active does not have to mean joining a gym or running a marathon. There are many simple and enjoyable ways to incorporate more movement into your daily routine, without disrupting your schedule or budget.
Here are five of them:
1. Walk more
Walking is one of the easiest and most accessible forms of physical activity, and it offers many benefits for your cardiovascular health, weight management, mood, and mental health. You can walk almost anywhere and anytime, and you do not need any special equipment or skills. To make walking more fun and motivating, you can use apps or websites to track your steps, distance, and calories burned, or join a walking group or club. You can also walk to work, school, shops, or other places instead of driving or taking public transport or taking the stairs instead of the elevator or escalator.
2. Clean vigorously
Cleaning your house, apartment or office can be a great way to burn calories and work your muscles, while also creating a fresh and tidy environment. A bit of vigorous dish cleaning after dinner (perhaps instead of using the dishwasher), a weekend laundry spree, or squeegeeing the windows all work your muscles and elevate your heart rate. You can also turn cleaning into a game by setting a timer, challenging yourself to finish a task faster or better, or listening to upbeat music while you work.
3. Play with your pets
If you have a dog, cat or other furry friend, you have a perfect partner for physical activity. Pets need exercise too, and they can make it more fun and rewarding for you. Playing with your pets can help you reduce stress, improve your mood and bond with your animals. You can take your dog for a walk, run or hike, play fetch, tug-of-war or frisbee, or set up an obstacle course in your backyard. For cats, you can use toys, lasers, ribbons or strings to entice them to chase you around the house.
4. Use a basket instead of a shopping cart
Shopping can be another opportunity to get more active, especially if you do it frequently and buy a lot of items. Instead of using a shopping cart, which makes it easier to carry heavy loads, try using a basket instead. This way, you will be lifting weights as you shop, strengthening your arms, shoulders and core muscles. You can also park further away from the store entrance, walk faster between aisles and take the stairs instead of the escalator.
5. Try something new
One of the best ways to be more active is to find an activity that you enjoy and look forward to doing. This could be anything from dancing, yoga or martial arts to gardening, cycling or swimming. The key is to pick something that suits your interests, abilities and preferences, and that you can do regularly and safely. You can also try different activities to keep things interesting and challenge yourself in new ways.
Being more active does not have to be hard or boring. With these five simple ways, you can make physical activity a part of your daily life and reap the benefits for your health and happiness.
References
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- : Brown WJ et al (2017). The energy expenditure of household cleaning activities in Australian women: Results from the 2013 Consensus on Physical Activity Measurement Methods (COMPASS) study. BMC Public Health 17: 811.
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- : Donnelly JE et al (2009). Effects of 16-months of verified continuous aerobic exercise on body weight regulation in obese women: The Midwest Exercise Trial II (MET II). International Journal of Obesity 33(8): 889-898.
- : Biddle SJH & Mutrie N (2008). Psychology of physical activity: Determinants, well-being and interventions (2nd ed.). London: Routledge.