We live moderately sedentary lifestyles in this day and age. Millions of Americans are risking serious health consequences simply because they do too much sitting and not enough moving around and exercising.
Did you know that 80 percent of the U.S. population falls short of the Physical Activity Guidelines recommended by the Department of Health and Human Services? It’s the sad truth. You may not find that information shocking, especially if you’re one of those 80 percent.
What really might surprise you, however, is just how easily you can give your daily activity level a dramatic boost. There are so many easy ways to add extra physical activity into your everyday routine.
Here are seven simple tips from our physical therapist for adding some much-needed additional exercise to your life.
1. Walk your dog!
Dogs are amazing pets to have. They’re good company, and a great way to have an excuse to go outside on walks more often.
Have you ever marveled at the sheer energy and endurance displayed by your dog? Dogs love to walk, run, play catch and explore. Join in these activities, and you’ll find that your dog gives you one heck of a workout!
2. Try a new sport out.
Getting that extra activity doesn’t have to be a chore; it could just as easily take the form of new fun. Do you enjoy sports? Have you thought of taking up tennis, golf, surfing, swimming, running, or a team sport such as softball or soccer?
These sports all offer different physical benefits, and they all get you up and moving. Ask your family and friends if they would be interested in forming teams to play a few games with on the weekends and/or after work and school during the week.
3. Invest in a standing desk
Standing desks have become all the rage in workplaces, and for good reason!
Standing at your desk instead of sitting can help prevent a variety of health concerns, including unwanted weight gain. It can also regulate blood sugar levels after meals, ease back pain, elevate your mood and energy level, reduce your heart disease risk and add years to your life expectancy. You may even find that you get more work done when you’re standing up, and your posture will improve as well.
4. Find a yoga class to join
Yoga isn’t just for spiritual gurus and people who enjoy meditating! Physical activity isn’t always a matter of running or jumping around at a frenetic pace. Yoga offers profound benefits to the body and mind by releasing stress, stretching muscles, increasing your range of motion, and helping you master your breathing. A yoga class offers structured learning as well as a positive social environment.
5. Break out your bike
How many of us have bikes in our garages that we never use? If that trip to the corner store takes too much time on foot, maybe it’s time you remembered how to ride your bike!
Bicycling exercises different muscles than walking, making it a valuable complement to that discipline when you need to go a little farther and a little faster. It also provides you with a significant cardio workout.
6. Exercise while you’re watching TV
Hey, there’s nothing wrong with spending some quality time watching your favorite TV shows or movies. We’re all guilty of a little binge-watching! However, you don’t necessarily have to spend all those hours sprawled on your couch, completely motionless.
You can turn this time into a mini-workout session. Consider getting a stationary bike or treadmill that you can use while you’re catching up on your stories. You’ll have just as much fun, but you’ll be working out instead of sacking out!
7. Choose to walk instead of drive your car
Many people automatically get into their cars even for a brief trip to the mailbox or corner store. It’s not that they actively choose not to walk, it’s that they don’t even realize how short of a distance they are from where they need to be.
What if you spent an extra few minutes each day walking instead of driving? It might not sound like much of a workout, but walking increases circulation, exercises your legs and feet, sheds excess pounds, keeps your joints limber, and helps to release stress.
An extra pro-tip: see a physical therapist!
You might be looking at these tips and thinking “These are all great, but I’m in so much pain all the time. I’d love to do them, but I just can’t.”
Physical therapy could get you back in shape to get into better shape. Contact Total Care Physical Therapy for a one-to-one consultation so that you can begin taking full advantage of these tips and many more to get your health on track!
Source:
- https://www.choosemyplate.gov/resources/physical-activity-tips
- https://www.apta.org/PTinMotion/News/2018/11/13/HHSPAGuidelinesRevision/
- https://www.webmd.com/fitness-exercise/features/walk-more-drive-less#1
- https://www.healthline.com/nutrition/7-benefits-of-a-standing-desk#section8
- https://www.rydoze.com/biking-vs-walking/
