Weekly physical activity is required for optimum health and longevity. The total recommended 150 minutes a week might seem impossible or unlikely for some, due to time limitation, lifestyle constraints or other factors. For those who are not physically active, are overweight, suffer from chronic disease or fatigue and want to be come healthier, exercise may seem like a big change or commitment of time and energy.
Any activity that requires movement will bring health benefits. Exercise in general supports cardiovascular health, helps lower blood sugar, promotes weight loss and improves mood and energy. Feeling and looking better sometimes comes faster than expected once any program is under way. Those who have not been active and suffer from any medical conditions should consult a doctor before initiating an exercise routine.
Targeting small and incremental changes and implementing a slow and steady exercise routine can prove effective in the long run:
goals seem more realistic and achievable
motivation and reward are enhanced
continuity boosts hope and self-confidence
small changes increase likelihood of continuing exercising as changes manifest
health benefits increase energy and wellbeing, reduce cravings and induce sustainable lifestyle changes
Adding small and simple steps to your daily or weekly activities will result in big benefits to your physical health, mood and energy:
Do stretches while watching TV
Take the stairs instead of the elevator
Park the car farther away from the closest spot
Do calf raises while brushing teeth
Walk while talking on the phone
Rotate your wrists while stopped at the red light
Stand often instead of sitting
Do body stretches for 30 seconds upon waking up
Walk or stand when talking to someone
Do not sit for more than 30 consecutive minutes; set a timer as a reminder to get up
Use the time waiting for the elevator to stretch, contract and relax your muscles
Do simple wall push-ups when waiting for the food in the microwave
Do more housework
Take the dog for a walk (if you don’t have a dog, take your heart for a walk)
Keep moving while watching your children in activities
Use the wait time at the restaurant to squeeze your leg muscles or rotate your ankles
Start a 10 minute walking routine that can be incrementally increased every week
Walk during lunch break
Organize walking meetings instead of coffee meetings
Play dance music often (and dance)
Walk, bike or use public transportation to your destination
Get up and do push ups, sit ups or jumping jacks during TV commercials (at least, march on the spot)
Play outside with your children
Buy new running or walking shoes to walk better and create an incentive for more frequent walking
Do gardening
Use walking apps to monitor and track progress
If tired or busy, split the exercise in different parts of the day
Combine walking with biking or swimming based on your preferences
Any amount of exercise is beneficial: find ways to keep moving
