A sedentary lifestyle is one of the cruxes of modern living. For many, having a busy work or personal life leaves little time for exercise. But breaking this habit and moving more isn't as difficult as you might think.
The recommended weekly exercise for adults is 150 minutes. This equates to approximately 20 minutes of exercise per day. However, this doesn't mean that you need a gym membership or fitness equipment to achieve an effective workout. There are many simple ways to incorporate physical activity into your daily routine.
Commute:
If you don't live far from work, consider walking or cycling to work instead of driving or using public transportation. Cycling is an excellent way to burn calories and enhance your cardiovascular health. A brisk 20-minute walk to work can constitute a moderate aerobic activity. The easiest way to determine whether you are giving your body the necessary workout is to talk or sing while walking. If you find it slightly more challenging to converse or sing while moving, you are doing it right.
If you need to catch public transportation, such as a bus, you can get off at the stop before or after your destination and walk the rest of the way.
On average, bus stops in the UK are 400 meters apart from one another. So, if the average adult walks 1.4 m/s, you can expect it to take about 5 minutes to walk between two stops. Do this twice a day - 5 minutes of extra time commuting to and from work - and you've already packed in half of your recommended daily exercise.
At work:
Instead of texting, calling or emailing a colleague, get up and walk over to their desk to discuss your ideas in person. If this is absolutely not an option, which may be the case for remote workers, walking around while on the phone can also have a positive impact.
Studies have shown that pacing while talking can help improve verbal articulation and encourage creative thinking. This is because walking increases blood flow to the brain, thereby improving cognitive ability. Consider taking a walk around the block instead of eating lunch at your desk, or hold a business meeting outside to walk and talk.
You could consider a standing or treadmill desk to increase your activity level while working, although this isn't always feasible. However, there are plenty of simple exercises you can do at work.
At home:
Working out in the comfort of your own home doesn't have to cost money or even a particularly long time.
If you're watching TV in the evening, try getting up and moving during the commercials. There are plenty of small and simple exercises you can try, such as:
- lunges
- push-ups
- planks
- squats
- bridges
During a 1-hour TV show containing four breaks, you could fit in up to 10 minutes worth of exercise (assuming that there are 3 minutes of adverts for every 12 minutes of show time).
Climbing and descending your stairs can provide a simple but effective workout. You could even use your stairs for step aerobics. Stand at the bottom and step on and off the bottom step in reps. For a more intense workout, bunny hop onto the step and then step off.
You could also try dancing to your favourite music. Dancing is a great aerobic exercise which gets your blood pumping fairly quickly. Even if you dance like a frog in a blender, the important thing to remember is that you are moving.
At weekends:
While most people would agree that engaging in sports like football, rugby, or tennis is a great way to exercise, it's essential to remember that not everyone is competitive or sporty. But this doesn't mean they can't get out and exercise over the weekend.
Swimming can offer a full-body workout with a low risk of injury. Aquatic exercises are recommended for people with joint pain such as arthritis because the buoyancy of water lessens the strain on the affected joints. The hydrostatic pressure that is exerted upon your body causes your heart to work harder to pump blood around your body, while the resistance of the water forces your muscles to work harder, even when doing simple movements.
Walking the dog or taking a romantic stroll through the park at sunset with your partner are also viable options. You don't have to walk at a brisk pace or for a long distance to reap the benefits, but a quiet walk during the evening can help improve your circadian rhythm, ultimately enhancing your quality of sleep.
No matter how busy you are, there is always a way to incorporate exercises that improve your overall health and well-being.
