Over the years it is becoming very difficult for the younger and mid-aged population to take out time and exercise in their daily routine. Hence, it is necessary to incorporate extra steps into the daily routine.
Here’s one more piece of advice: To keep your body active throughout the day and week, try including a few extra activities. Over time, even a few more minutes of activity here and there build up.
Here are 10 simple strategies to increase your daily movement without taking extra time out of your already packed schedule.
1] OPT FOR STAIRS
Choosing the stairs over the elevator raises your heart rate, aids in balance, and strengthens your lower extremities. You can even walk the stairs two at a time or perform heel lifts off the edge of a step if you’re feeling cheeky and have a few minutes.
Your body and heart will appreciate you for not taking the elevator.
2] WALK TOWARDS THE MEETING
Schedule a walk for one call every day if you work from home or have switched to virtual conference calls.
Put your headphones on, tuck your phone in your pocket, and take a walk to find solutions to the world’s issues if you don’t need to be staring at a screen or spreadsheets. It’s a wonderful method to change up your everyday schedule.
Bring your one-on-one meetings with you if you work in an office. The team will bond more when you walk together, and you might even come up with better ideas. According to research, walking improves mental clarity and creativity.
3] INDULGE INTO LUNGES
Try walking lunges down the supermarket aisles while still hanging onto the cart when you’re out shopping. Depending on how long the aisles in your supermarket are, the cart provides a nice equilibrium point from which you may perform 10 to 20 lunges in one motion. Do it; it’s surprisingly enjoyable!
4] SIT ON THE BOSU BALL EXERCISE
Replace your desk chair with a stability ball. You can do some light mobility stretches for your neck, pelvis, and spine while sitting on the ball, which can help alleviate back discomfort and improve posture.
To activate your core stabilizers, try moving your pelvis like a hula hoop and tucking and untucking it. You can also try seated marches or other exercises on the ball while working at your desk if you want to include some abdominal work.
5] STRETCH WHILE WATCHING T.V
While watching Netflix, you can go for a walk on the treadmill, ride a stationary bike, stretch on the floor, lift weights to improve your upper and entire body or perform Pilates.
If you move throughout a 30-minute show while you watch it, that’s 30 minutes of exercise you weren’t getting before! If that seems like a decent place to start, you may even restrict it to when the commercials appear.
Do some bodyweight exercises or even foam rolling as you watch your show by keeping your exercise equipment close to where you binge-watch. Bicep curls, tricep presses, or arm raises performed a few times with light hand weights will significantly improve your arm strength, posture, and general wellbeing.
6] PARK VEHICLE AWAY FROM WORKPLACE
While it’s important to stay cautious and aware of our surroundings, you might want to park further away from the entrance if you’re in a well-lit, secure location. Your daily step total can be increased by adding in a few minutes of walking time here and there.
7] WALK A PET
Volunteers are constantly needed to assist the local adoption agency and shelter. Visit the animal shelter with the family and offer to lead a couple of pets on walks.
You get to spend more time outdoors, give back to your neighborhood and community, instill compassion in your children, and enjoy some quality family time while being physically active. All parties involved benefit from the situation.
8] HOST A DANCE PARTY
Play some music while the room’s furnishings are cleared away. You can carry out this task while sweeping, folding laundry, or preparing dinner.
A great approach to losing weight and improving balance and coordination is to dance. Additionally, you can include your kids in a game or competition. They should educate themselves on 80s rock, right? Get moving by turning on some ACDC or another song that makes you tap your feet.
9] SWITCH BOARD GAMES TO ACTIVITIES
Replace cards or board games with active games during your next family game night.
This list will help you remember: Musical chairs, hopscotch, jump rope, hula hoop competitions, limbo, kick the can, scavenger hunts, Twister, freeze dance, potato sack races, pin the tail on the donkey, etc. The games you enjoyed playing as a child are still enjoyable today.
These kinds of games can be played indoors or outdoors with players of any age. We all get sweaty and exhausted after playing Pin the Tail on the Donkey and Freeze Frame Dance Party with my family.
I hope these suggestions may encourage and inspire you to walk around a little more throughout the day.
Good routine maintenance is challenging. When you first start exercising, it can seem daunting, but giving a couple of these ideas a try will help.
Start off slowly by incorporating a few lunges here and there, a weekly walking group, or a few trips up and down the stairs. Before you know it, you’ll be moving and grooving far more than you were before.