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In a fast-paced world, finding time to exercise can feel like an uphill battle. However, integrating physical activity into daily life is essential for maintaining a healthy body and mind. By treating movement as medicine, we can unlock innovative ways to stay fit and make fitness an integral part of our routine.
How To Incorporate More Physical Activity Daily
According to a study conducted by the University of Texas at Austin, breaking from a sedentary lifestyle and engaging in short periods of activity can provide significant health benefits (1). Rather than committing to a long workout, try including “on-the-go snacks” throughout the day. Take a quick walk on your lunch break, stretch between meetings, or do bodyweight exercise while cooking dinner.
Physical Activity Foundation
Turning your commute into an opportunity to exercise can increase physical activity levels and improve overall well-being (2). Replace your driving by walking or biking to work, or park further away from your destination to increase your step count. As an added bonus, active travel provides environmental benefits and can save on transportation costs.
Dancing is a fun, accessible, and social way of moving. Research shows that dancing can improve heart health, balance, and cognitive function while reducing stress and anxiety (3). Take a dance class, have a dance party with friends, or just put on some music and relax in the comfort of your own home.
Engaging in fun sporting activities makes exercising no longer a chore. Try combining physical activity with a hobby or interest, such as joining a sports team, gardening, or joining a local hiking club (4).
Practicing mindfulness while participating in physical exercise can increase the mental and emotional benefits of exercise. Focus on your breath, body sensations, and surroundings as you move, creating a holistic mind-body experience (5).
World Kidney Day On X: “exercise Is Safe And Beneficial For Patients With Kidney Disease, Even In Early Stages. Incorporating Physical Activity Into Your Routine Can Help Manage Fatigue And Improve Overall
By adopting a “movement as medicine” mindset, we can change our relationship with exercise and incorporate physical activity into our daily lives. Embrace creativity, variety and fun to make fitness a long-lasting and rewarding part of your routine.
TO. Healy, et al., “Reducing prolonged sitting with short bursts of physical activity reduces markers of cardiometabolic risk,” Medicine and Science in Sports and Exercise, 2018, 50(5), 901-908. AS. Panter, et al., “The relationship between active travel, body fat, and body mass index: a cross-sectional population-based study in the United Kingdom”, The International Journal of Behavioral Nutrition and Physical Activity, 2017, 14(1), 66. S. Jung, et al., “Effects of Dance Movement Therapy on Stress and Mental Health in Healthy Adults”, International Journal of Environmental Research and Public Health, 2020, 17 (8), 2810. N. Owen, et al., “Sedentary behavior, physical activity, and cardiometabolic risk: a triad of CVD risk factors,” Journal of the American College of Cardiology, 2018, 72 (23), 2911- 2913. K. Teut, et al., “The Role of mindfulness in physical activity: a review”, Journal of Health Psychology, 2019, 24(5), 617-635 I am on day three of my 30 day Habit My health Today’s challenge and topic are very emotional! The Department of Health and Human Services recommends at least 30 minutes of moderate physical activity each day, and research shows that half an hour of daily exercise can help increase energy and strengthen the immune system.
If your schedule is very busy and you don’t have 30 minutes, you’re in luck! You can always break up your daily movement into shorter chunks throughout the day.
1. Go for a walk. Not only is this a great way to exercise, but you can also train your attention when you leave your phone at home. You might see something new in your neighborhood!
30 Simple Ways To Add More Movement To Your Day
2. Take 10 minute breaks throughout the day. Moving your body during breaks will help energize you so you’re ready to get back to work.
3. To run. It’s a great way to energize yourself in the morning or relax after work. If you can, run outside so you can get some fresh air and sunshine too!
4. Join a fun IG Live session with your favorite trainer or blogger (I do 4 different IG Live Fitness Fridays throughout the month!)
5. Walk or bike instead of driving. If you need to drop something off at the post office or buy some things at the grocery store, use your feet instead of taking the car or subway.
Happy Monday!😄 Pictured Below Are…
7. Tidy up some of the house. You get a double reward by moving your body and also cleaning yourself!
8. Don’t hold the dog while brushing its teeth. This will help you brush your teeth in the recommended two minutes and give you calves of steel!
9. Involve your partner or friends. Instead of coffee or another Netflix date, go for a walk in the park together, visit a museum, or go for a walk.
10. Spend 30 minutes doing physical activities that you enjoyed as a child, such as hula hooping, skating, or jumping rope.
Is It Bad To Do The Same Workout Every Day?
11. If you work from home, make it a “go” in the morning. For example, you could start your day with a brisk walk around the block. Having a routine before work will help you think about work, so you will not only be active, but you can also have a more productive work day.
15. Sign up for a virtual race or join a running group. Training for a race or being part of a community can help you stay motivated.
16. Track your movement time. Tracking data can be very motivating to help you achieve your goals. You can use a Fitbit, a bullet journal, or the Notes app on your phone.
18. When you’re on the phone with a friend or on a work call, get out of your apartment or go for a walk.
Easy, Everyday Exercises
19. Start and end your day with a short 15 minute workout. Maybe do 15 minutes of cardio or strength training in the morning and a 15 minute yoga session in the afternoon.
20. Plan your workout when you feel the most energy. They are more likely to stick to it.
21. Download apps that remind you to do activities throughout the day. Here’s an overview of some apps to check out!
22. Active while queuing. Use the Trader Joe’s checkout line as an opportunity to lift some calves, tone your abs, or do some standing stretches.
Simple Habits For A Healthier You
23. Cook more meals at home rather than going out or having them delivered. This is a great opportunity to get up and move instead of staying on the couch.
25. Set small goals and work a little towards achieving them every day. For example, you could set a goal to be able to do 10 full push-ups by the end of the month.
26. Take breaks to do no-equipment arm exercises like Cassey Ho from Blogilates.
27. Have a dance party! Find or create a playlist of your favorite dance songs and freestyles, or watch fun videos like these!
All Day Fitness
28. Stretch, do some squats, or complete a few reps of curls while watching the latest episode of your favorite TV show.
29. Take a shower instead of a bath. A shower is a great place to rest, but if you’ve been sitting all day, opt for a shower and spend more time in it. Put on some music and maybe dance a little (be careful not to slip!).
30. End the day with a candlelit yoga session. It’s a great way to unwind and unwind after a long day. Try This 20 Minute Stress Relieving Yoga Flow!
We hope this sparks some ideas for your daily 30 minutes of movement! If you have anything else you’d like to try personally, I’d love to hear about it! Feel free to leave comments and share.
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