All exercises sound great for the benefits they extend. Also, it is understandable that committing to an exercise program can be overwhelming. But recent studies have proved that even moderate movements when done for as little as 30 minutes a day, can improve your health considerably and reduce the chances of heart and life-threatening diseases.
By making just a few changes in your daily routine you can get the body moving and be well on your way to be fit. Here are my top ten ways to add movement to your daily routine:
Take the Stairs : skip the lift or escalator and take the stairs once a day. If you have stairs at the office or at home, make it fun: put a sign-up sheet at the bottom of the stairs for everyone to sign when choosing to take the stairs
Skip the parking space : instead of circling the car park looking for that perfect space, park at the far end or a mile away and walk. A few extra steps add up.
Walk or cycle instead of drive : Going about in a car does not include any physical exercise; instead of putting the key in the ignition, put on your walking shoes or hop on you bicycle.
Walk to the shops : now that shopping can be a matter of clicking a mouse or dialling a phone, make an effort and go to the shops. Browse in a bookshop or walk a few extra laps around the shopping center. To check the number of calories burned during various physical activities, click here.
Clean the house : yes, housework counts! Do your own housework instead of hiring someone (or not doing it at all). Wash the dishes by hand, sweep and mop the floor, or put clothes away. Try to consciously contract and relax your abdominal muscles to give them a wake-up call.
Garden : work in the garden, mow the grass (no, riding mowers don’t count), prune, dig, pick up rubbish this will get the blood moving in every part of your body. Besides gardening is also a good way of getting out all the pent up energies.
Add movement while watching television : Its true, you’re not going to get in shape by watching television. But if you must, try to sit up instead of lying down. Or better still, pedal on a stationary bike, stretch, or at least throw away the remote.
Stretch out, quite often : if you’ve been sitting for a long time, roll your shoulders backwards and forwards, roll your neck, stretch your arms out in front of you, and take a deep breath.
Fidget : when talking on the phone, stand up and walk around. When sitting, twirl a pencil or pen, chew gum, or move your legs around. The purpose is not to leave the body idle,
coax your mind with the benefits of exercise.
Get out of your chair at the office : walk down the hall instead of calling or e-mailing a colleague. Walk around the block at lunchtime. Try having a walking meeting with colleagues.
Walk for the joy of feeling your body move and grow stronger. Hectic schedules need not mean forgoing exercise- even if you can manage 10 minutes of walk, you’ll feel the benefit.
Do not exercise simply to lose weight, purge fat from your body, or to “make-up for” calories you have eaten. Shoot for long term health benefits from exercise.