Regular physical activity – such as walking, cycling, or dancing – has significant benefits for health. For instance, it can reduce the risk of cardiovascular disease, diabetes and osteoporosis, help control weight, and promote psychological well-being. Everyone should engage in at least 30 minutes of moderate physical activity every day. More activity may be required for weight control.
Knowing the importance of physical activity and the health benefits of it, the next step is to make the necessary changes in life to obtain those positive advantages. "Oh the drudgery we must endure to care for our health" you are saying. Maybe it's not as bad as you think to make these changes. Changing how we go about our everyday task makes all the difference.
Incorporating Physical Activity Into Your Life is advantages to your health and well being. Lucky for all of us, becoming more physically active is a fairly easy. It’s just a matter of applying some simple principles into your life. In fact, you probably already are "physically active" and may not even know it. There are numerous activities that can be worked into the day that do not require going to the gym, or an aerobics class.
At Home-It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:
- Perform Household Chores. Vacuuming, mopping, and dusting can be quite a work out.
- Work in the garden or mow the grass. Using a riding mower doesn't cut it (pardon the pun)! Rake leaves, prune, dig and pick up trash.
- Go for a walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.When walking, pick up the pace from leisurely to brisk. Choose a hilly route.Take the mutt for a walk.
- Ride a bike to the corner store instead of driving.
- Sit up instead of lying on the sofa when watching TV. Better yet, spend a few minutes pedaling on your stationary bicycle. Instead of asking someone to bring you a drink, get up off your @@@ and get it yourself
- Walk the extra distance by parking further away at the shopping mall. Wear your easy walkers and get in a lap or two around the mall.
- Stretch to reach items in high places and squat or bend to look at items at floor level.
- Wash and wax your car.
At the Office-Many of us have sit-down jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...:
- Take a walk with a co-worker while brainstorming project ideas with a co-worker.
- Do calisthenics and stretching exercises at your desk.
- Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
- Jump Rope. It’s cheap, it’s easy, and you can do it anywhere . Jump and do calisthenics in your hotel room.
- Join a fitness center or "Y" near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
- Schedule exercise time on your business calendar and treat it as any other important appointment.
- Get off the bus a few blocks early and walk the rest of the way to work or home.
At Play-Recreational activities are important for good health. Look for opportunities such as these to be active and have fun at the same time.
- Try Horseback riding. Find a local riding stable where you can ride by the hour or maybe you have a friend who has been asking you to ride with them.
- Go bike riding.You can ride a bike in your own neighborhood or find a local trail and go mountain biking.Take the family.
- Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
- See the sights in new cities by walking, jogging or bicycling.
- Dance! Learn to dance. Take tap, ballet, belly dancing, jazz, etc. Social dancing is popular again. Take advantage of classes being offered in your community and have a great time while you’re at it.
- Take up a sport. Getting involved in a sport is a great way to boost your activity, especially if you join a bowling league or team up for tennis or racquetball.Go hiking, kayaking, sailing, snorkeling or surfing. In-line skate.
- Swimming is great activity for all ages. When in the water you can move freely using all your muscles. It is great therapy if you are nursing a knee or ankle injury.
- Overall, do anything that gets you up and moving, and most importantly, HAVE FUN!