Bust a move! 10 ways to be more active
While you may be doing regular exercise, are you moving consistently throughout the day? Here are tips to keep active while going about your daily routine.
It’s easy to pat yourself on the back for clocking 30 or 60 minutes at the gym, but if you spend the rest of your day sitting on the couch, at your desk or behind a steering wheel, then it’s possible you’re counteracting the good work.
An Australian study suggests that sitting and watching too much television may shorten our lives. The Department of Health has recently updated their physical activity guidelinesto include advice to move more throughout the day; that’s on top of formal exercise.
So how exactly can you do that? Well, we’ve got some suggestions right here!
1. Invest in a fitness tracker
Did you know that your activity level is considered sedentary if you walk less than 5000 steps a day? Investing in a fitness tracker is an easy way to keep tabs on your daily movement.
2. Read on the go
Instead of curling up with a good book or your e-reader, substitute print for an audio format and go for a walk while you listen.
3. Move to music
A good beat can be a great motivator for workouts and now online streaming services make finding a great playlist so much easier.
4. Add a walk to your commute
Want to sneak in some extra steps? Hop off the bus or tram a stop earlier, or park your car a 10-minute walk from the office. Just 20 minutes extra of brisk walking a day could potentially burn up to 800 kilojoules.
5. Stand up and move every half hour
Set a timer on your phone or watch to go off every 20 to 30 minutes and get up from your desk. Take a quick stroll, do a few stretches or grab a glass of water.
6. Clean up
Another reason to pick up that vacuum cleaner. For many of us, a half-hour vacuuming session will not only give us clean carpets but it could also burn up to 500 to 600 kilojoules.
7. Plan ahead
Forget leaving movement to chance. Put a little time aside each week to schedule exercise into your calendar and identify opportunities to move more.
8. Work out during ad breaks
Forget channel surfing when the ads come on during your favourite TV show. Use the time for a mini workout!
9. Break down your goals
Whether it’s weight loss, training for an event or just committing to better health, breaking down your goals into smaller achievable chunks can help you get there. Check out the Bupa action plan to help you do this.
10. Increase the intensity
If you’re getting bored doing the same exercise all the time, try upping the intensity to give you a new mental and physical challenge. However, if you’re pregnant or have any major health problems, always check with your doctor first before you up the ante.
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Ensuring you move throughout the day is important for your health and can be as easy as picking up the vacuum cleaner or getting off the train one stop early. Stop sitting and give these a try!