Include fitness in your daily work routine with these simple tips.
Getting fitter doesn’t have to mean spending valuable time down at your local gym.
Finding a spare hour in the day to do so is a bit of a chore for those of us with mega-busy routines.
Happily, your daily routine is a fitness resource you can make use of, and it can deliver big payoffs when it comes to increasing your activity level.
Including fitness into your everyday activities will help you burn calories, and it doesn’t have to take much time or effort.
Danielle Johnson, a physical therapist for the Mayo Clinic, based in Minnesota, USA; acknowledges that people have a problem finding time for fitness.
“For many people, the biggest obstacle to getting more exercise is time,” says Danielle.
“People feel stretched between their career, child-care demands and family commitments. Thinking of spending an hour extra at the gym may feel overwhelming.”
If you don’t have time to fit in a scheduled workout, try using daily tasks to incorporate fitness, she says.
“You can still reap the benefits of exercise by using small bouts of movement throughout the day. Two 10-minute walks, a few sets of stairs and some five-minute intervals of bodyweight squats, lunges or push-ups can add up to big health benefits.”
• Turn household cleaning into a mini-workout. “For example, mopping floors gives your shoulders and back a workout, and can burn more than 100 calories in just 30 minutes,” says Danielle.
• Instead of going out for dinner with friends, do something physical, like taking a walk, going for a bike ride or engaging in a physical activity like tennis or bowling.
• Join or start a sports team with your friends. Whether it’s basketball, football or a simple game of beach volleyball, taking part in a sport you enjoy will improve both your physical and mental well-being. Stay curious and improve upon what you’re already doing.
• Do you already walk daily? Try walking faster or choose a challenging route with hills.
• Take up a new summer outdoor sport, such as canoeing, paddle boarding or swimming.
• If there’s a cause you feel passionate about, try training to participate in a run or walk to raise funds.
• If you play golf, walk the course and carry your own clubs instead of using a cart and caddy.
“Every little bit counts,” says Danielle. “Research suggests that as little as 10 minutes of cardiovascular activity can make a big difference in your health and fitness measures.
“I often equate health to putting away money for retirement. Putting away savings, even in small amounts, will add up big over time.
“The same can be said for your health. Investing in opportunities to be active, even for short periods of time, adds up. The key is to be consistent.”