10 Simple Steps To Get More Physically Active
10 Simple Steps To Get More Physically Active
Exercise can also improve brain function and sleep, and lift mood. In contrast, inactivity or spending too much time sedentary is a leading factor in developing a range of diseases.
The World Health Organization recommends we should do a weekly minimum of 150-300 minutes of moderate intensity physical activity
however, many people fail to meet these guidelines. So what to do about it?
If you want more physical activity in your life, here are 10 simple steps:
1) Don’t sit, stand
We sit a lot. In fact, it’s likely you’re sitting right now – and you needn’t be. Sitting for long periods has been linked with many adverse health outcomes.
2) Take the stairs
Try building physical activity into your daily routine. One easy way to do this is by swapping the lift or escalator for the stairs.
3) Make it fun
If you like doing something, you’re more likely to continue doing it.
4) Phone a friend
Exercising with a friend or loved one is a great way to stay motivated, and it can make physical activity more fun too.
5) Do less, more often
“Snacktivity” – a term for breaking up your activity into shorter activity “snacks” – can help you increase activity in convenient, manageable bursts while reaping the health benefits.
6) Track your progress
Activity trackers aren’t a fad. There is evidence that just using an activity tracker such as a pedometer to count steps or a smart watch that logs activity can help increase your activity levels, reduce body fat and increase muscle mass – and increase your overall physical fitness.
7) Get into a habit
We know it takes about ten weeks to form a habit. Repetition is key.
8) Hold still
Try to incorporate isometric exercises like the plank or wall squats into your routine. These exercises, which need no equipment, require you to tighten muscles and hold still – and have been shown to lower your blood pressure.
9) Set a goal
Give yourself an achievable target to work towards – it will motivate you to reach your goal.
10) Reward yourself
And don’t forget to reward yourself when you meet that goal.
Exercise can also improve brain function and sleep, and lift mood. In contrast, inactivity or spending too much time sedentary is a leading factor in developing a range of diseases.
The World Health Organization recommends we should do a weekly minimum of 150-300 minutes of moderate intensity physical activity
however, many people fail to meet these guidelines. So what to do about it?
If you want more physical activity in your life, here are 10 simple steps:
1) Don’t sit, stand
We sit a lot. In fact, it’s likely you’re sitting right now – and you needn’t be. Sitting for long periods has been linked with many adverse health outcomes.
2) Take the stairs
Try building physical activity into your daily routine. One easy way to do this is by swapping the lift or escalator for the stairs.
3) Make it fun
If you like doing something, you’re more likely to continue doing it.
4) Phone a friend
Exercising with a friend or loved one is a great way to stay motivated, and it can make physical activity more fun too.
5) Do less, more often
“Snacktivity” – a term for breaking up your activity into shorter activity “snacks” – can help you increase activity in convenient, manageable bursts while reaping the health benefits.
6) Track your progress
Activity trackers aren’t a fad. There is evidence that just using an activity tracker such as a pedometer to count steps or a smart watch that logs activity can help increase your activity levels, reduce body fat and increase muscle mass – and increase your overall physical fitness.
7) Get into a habit
We know it takes about ten weeks to form a habit. Repetition is key.
8) Hold still
Try to incorporate isometric exercises like the plank or wall squats into your routine. These exercises, which need no equipment, require you to tighten muscles and hold still – and have been shown to lower your blood pressure.
9) Set a goal
Give yourself an achievable target to work towards – it will motivate you to reach your goal.
10) Reward yourself
And don’t forget to reward yourself when you meet that goal.