Easy Everyday Exercise Tips
Some people want to begin exercising more, but they are not sure how to get started in a more active lifestyle. Perhaps they would like to join a gym, but the cost of exercise equipment or membership at a health and fitness club is just too expensive. Here’s are some tips for adding activity to a person’s daily routine.
The U.S. Centers for Disease Control and Prevention recommends that adults get at least:
- two hours and 30 minutes of moderate-intensity aerobic activity (such as walking fast, water aerobics, bike riding on level ground, pushing a lawn more) every week, and
- muscle-strengthening activities (such as lifting weights, working with resistance bands, push ups/sit ups, heavy gardening, yoga) on two or more days a week.
Some people are getting this level of exercise, but are still looking for additional ways to fit activity into their days. Others are trying to work up to the recommended levels of exercise, and need help in moving from a sedentary lifestyle to a more active routine. Exercise does not have to involve a gym and exercise equipment. The Centers for Disease Control and Prevention define physical activity as anything that gets a person’s body moving. Try adding some of the activity suggestions below.
Simple Fitness Suggestions
Some people might argue they are too busy to exercise. Try these tips to get moving throughout the day:
- Walk the stairs (up or down) instead of riding the elevator.
- Squeeze in short spurts of exercise – do 50 jumping jacks while waiting for the water to boil on the stovetop, do 25 sit-ups when first waking or before bedtime, keep light hand weights near the television and lift during commercials.
- For those with children, take a walk with the child or turn on one of their music tapes and dance with them.
- For those with a dog, take the dog for an extra walk each day.
- March in place while watching television.
- Stand instead of sitting while talking on the phone because it burns extra calories.
Easy Exercise at Work
People work in different locations and circumstances. So some might have more flexibility for exercise, depending on their job. Here are some specific suggestions for a more active day while at work, especially for those who sit at a desk each day:
- If the situation allows, walk to work instead of riding or driving.
- Don’t use the phone to talk to a person sitting close by; walk and talk to them in person.
- Instead of sitting down for the whole lunch break, take a 20- or 30-minute walk and then sit down to eat a quick, light lunch.
- Stand up from the desk and do a few minutes of shadow boxing.
- The parking spot in front of the building might be empty; but why not park at the edge of the lot and walk some distance to the building?
It is important to be smart in exercising. People who have not been doing any exercise should talk to their doctor before starting an exercise program. People who want to move to more vigorous type exercise should slowly replace their moderate activities with more vigorous activity. The main goal is to add some activity and get moving.