Are you searching for ways to incorporate more exercise into your daily life? There are a variety of approaches that you can take.
While you may not have time for a long walk or run, small bursts of activity throughout the day can still provide numerous health benefits, including decreased risks for chronic disease and improved cardiovascular health.
1. Walk to Work
Switching your daily commute from driving to walking can have a substantial effect on both your wallet and physical wellbeing. Not only will you save money on gas, parking and even the monthly subway card – but the health advantages are immense!
By cutting back on commuting time and increasing productivity, you’ll reduce the likelihood of getting sick or missing work. Furthermore, it has the added bonus of reducing your carbon footprint and cutting down on commuting expenses.
If you’re thinking about making a change, start by giving it a few weeks and see whether or not it’s something that you can sustain.
Another way to start walking more frequently is by finding routes that are easier than the ones you usually take. Side streets and pedestrian paths tend to be quieter than busy city streets, making them ideal for your initial few walks.
Once you’ve identified some routes, try them out during the week to see how long it takes you to complete each walk. This will give you a good indication of how much extra time needs to be allocated for your walk to be successful.
As with any change, it’s essential to ensure the new routine is safe and enjoyable for you. This means ensuring your shoes fit comfortably, staying hydrated, and being aware of your environment.
Integrating more movement into your daily life can be a challenge, but it doesn’t have to be boring! Choose some activities you enjoy doing and make it your goal to do them regularly – this is the best way to create an habit out of it.
2. Take the Stairs
Exercising daily is one of the best ways to enhance your wellbeing. Activities like walking, running and dancing can increase energy levels, reduce stress levels, lower heart disease risks and even lift your mood!
Stealing the stairs is an effective way to incorporate more movement into your day without having to spend extra money or time at the gym. Many people lead hectic lives and don’t have time for exercise, so this option may be ideal for them.
If you’re not used to stairs, start with a few short flights and build up your endurance gradually. When comfortable, try walking up some longer flights of stairs.
When climbing, start by leading with your stronger leg and use the handrail for support if needed. Alternatively, you could also use a cane on your side opposite from the handrail when going up.
Stairs are an accessible form of exercise that can be done anywhere. According to Dr. Kenneth Hunt, a foot and ankle specialist in Denver, stairs are effective for strengthening legs as well as improving balance and coordination.
3. Walk to the Store
If you have a short commute to work or simply don’t feel like spending the time driving to the store, walking can be an ideal way to get some exercise while saving gas money. Plus, walking has numerous health benefits and may help protect against future health issues as well.
According to the Centers for Disease Control and Prevention, the minimum prescription for healthy living is 30 minutes of moderately intense physical activity five days a week. Walking is one great way to reach that goal – plus it’s fun and easy enough that people of all ages and fitness levels can do it!
The Centers for Disease Control and Prevention (CDC) have highlighted several benefits to include more walking in your routine, such as reducing the risk of heart disease, stroke, cancer and other chronic illnesses; improving cognitive functioning; elevating mood and energy levels; and maintaining strong bones. If you don’t know where to begin with walking more frequently, there are plenty of free apps and websites that can track your steps and other fitness-related metrics so you can see how much movement you’re getting each day.
Your smartphone can also serve as a pedometer, measuring how many steps you’ve taken and comparing it with your daily goals. Doing this will help determine if you’re on track for meeting your exercise targets and guarantee that you don’t miss any steps if you decide to go for longer walks at another time.
It’s no secret that fitting more exercise into your day can be challenging, particularly if you have a hectic schedule or don’t have the space for an extra workout. That’s why we’ve rounded up some of the most interesting and beneficial ways to incorporate more movement into your life – from nature walks to desk-based stretches guaranteed to bring smiles!
4. Walk to a Meeting
Walking to a meeting is an effective way to add more movement into your daily routine. Not only is it healthier for you physically, but it’s also an excellent opportunity to get out of the office and engage with colleagues.
If you are unable to walk to a meeting, there are still plenty of ways to incorporate more movement into your day. For instance, if you work from home, consider scheduling time for a walk into the office to chat with colleagues about projects or exchange ideas.
You can also take a walk to your nearest park or hiking trail with friends to get some fresh air and exercise. Spending time outside has many benefits for mental health, such as helping you switch off from daily noise and stresses.
Walking has many physical and social advantages, but the social ones cannot be overstated. Making time to walk and engage in conversation at work can strengthen bonds with coworkers, foster a supportive team environment, and build stronger connections within the workplace.
Though walking to a meeting is often an excellent idea, organizing it can be tricky. To ensure successful outcomes, create an agenda in advance, select leaders for smaller groups and choose an ideal location beforehand.
Choose a destination that employees will appreciate and motivate them. This could include an outdoor park, monument or sculpture, or an interesting historical attraction. Be wary of selecting a destination which encourages employees to consume extra calories or products.
Like any other meeting, a walking meeting should be organized and productive. Establish an agenda, give participants directions, and ask for feedback at the end. Doing this will guarantee that everything runs smoothly and all attendees are satisfied with the outcomes.
5. Do Stretches While Streaming Your Favorite Shows
If you find yourself often watching TV while seated for extended periods of time, stretching is an effective way to loosen up your muscles and reduce tension in your body. Not only that, but stretching also improves posture and can relieve headaches.
Stretching can help relieve tension in your back, neck, hamstrings, quadriceps, chest, and core. Not only is stretching an excellent way to unwind while watching television; but it’s beneficial at any point during the day.
For instance, if you spend extended time working on the computer, your wrists may get tense and stiff; thus, doing some wrist stretches can help ease any discomfort experienced. Likewise, if neck or shoulder tension is present, targeting deep neck flexor muscles with a stretch can help relieve any pain or soreness felt in these areas.
One of my go-to stretches for stretching is a low lunge that targets your hip flexors, which can get tight from sitting in a chair all day. Decker recommends keeping your back knee off the ground as this increases stretch in your hip flexors.
Another effective stretch is a chin tuck, which strengthens deep neck flexor muscles and can help ease any discomfort in your head or shoulders. For optimal results, use a foam roller to support your lower back and neck for this stretch; however, if you don’t have access to one, you can do it without one as well.
There are many ways to quickly warm-up or cool-down while watching your favorite show, such as using Stretch Exercise app. It offers various stretches designed for warming up, cooling down, pain relief and more – plus it’s free!