fitness
5 simple ways to move more in your everyday life
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Between work, childcare, etc., many people don’t have the time for a detailed workout. These five simple tips will help you incorporate more exercise every now and then – without the need for a gym.
Most people in western industrialized countries don’t exercise enough. Our bodies are designed to cover several kilometers a day – just like our ancestors did in the Stone Age. But life in cities, cars, the constant availability of food, etc. ensure that we sit far too much. For sports sessions in Many people also lack the time to go to the gym.
The pandemic-related home office hasn’t made the problem any better for most people: If even the commute to work and the lunch break outside are no longer necessary, many of us don’t take more than a few hundred steps a day – far too few to stay healthy in the long term.
The World Health Organization (WHO) recommends about 150 minutes of moderate exercise and 75 minutes of vigorous activity per week. So it doesn’t always have to be a cardio workout or equipment training to stay healthy and fit. Here are five tips with which you can incorporate simple islands of exercise into your everyday life without having to spend time and energy going to the gym.
No gym necessary: 5 ways to easily move more in your everyday life
1. Walking meetings
Do you work from home and therefore spend a large part of the day sitting in front of the computer? A simple method to get more exercise in between is so-called “walking meetings”, i.e. meetings during which you walk. Of course, this cannot be implemented for all calls; after all, we need the computer for some appointments. But depending on your professional field, there are certainly a few meetings for which the telephone is sufficient – and you can take a short walk during the conversation. Fresh air clears your head, and with the additional exercise you keep your body and mind healthy.
2. Take a walk to the sports session
Speaking of a walk: you should ideally plan a walk around the block (or two) at least once a day anyway. Even 20 to 30 minutes of walking can help improve overall fitness. And if you want to do a little more, you can use a few simple hacks to turn your walk into a mini workout. Incorporate lunges (lunges) every now and then, increase the pace or walk backwards. You can find even more inspiration for a sporty walk here:
3. Stairs instead of elevator
This everyday tip is as simple as it is effective: take the stairs instead of the elevator. Climbing stairs is a very good place to exercise to stimulate and strengthen the cardiovascular system. Even if it may take a little effort at first, you’ll quickly get used to the stairs and then automatically ignore the tempting elevator.
4. Consciously plan walking routes
Do you take public transport? Why not get off one stop earlier and/or get on later? This makes it easy to incorporate a few more kilometers of walking into your daily balance. If you mostly travel by car, you can, for example, park a little further away from your destination and walk a few more steps. If you make this a habit, you will automatically move more.
5. Move while watching TV
But you can also install simple activity islands without leaving the house. You can even do something like this for your health while watching TV. Instead of just lying on the couch while binge-watching your favorite show, get some exercise. If you have a treadmill or exercise bike at home, you can, for example, go for a walk or ride a bike while watching TV.
But you can also get a little exercise without special equipment: Do a few simple Pilates or yoga exercises – either on the mat on the floor or even comfortably on the sofa. With every movement, no matter how small, you can make a lasting contribution to your fitness and health.
Source used: healthline.com