While sitting for an extended period of time may not seem dangerous, it is becoming one of the top contributors to chronic diseases like heart disease and type 2 diabetes.
According to the World Health Organization, approximately 3.2 million deaths each year can be connected to a lack of physical activity globally, and North and South America are among some of the most inactive places in the world. In 2018, only 24% of American adults met the Centers for Disease Control and Prevention’s recommendation of at least 5 hours of moderate-intensity exercise a week.
In short: Fitting exercise into your life is extremely important for your health and wellbeing.
Here are a few ways to do it:
Walk the Dog
Walking your dog every day won’t just make your favorite pooch happy, but it will also provide the perfect way to fit exercise into your day. If you can’t do it daily, even a few days a week will suffice.
Take Breaks
Work at a desk all day? Get up and move throughout the day. This will help you combat the negative effects of sitting for extended periods of time, such as back pain, bad posture and increased risk of heart disease and other conditions.
Exercise in Groups
Have trouble motivating yourself to exercise? Find a friend you can move with. Exercise classes or even just going for a walk with a friend can be a great way to make time with friends and family — all while getting a little extra exercise into your week!
Shorten Your Exercise Routine
If squeezing exercise into your busy schedule is holding you back, then think small. Even short but intense bouts of exercise, such as high-intensity interval training (HIIT), can have a positive impact on your health.
Take the Stairs
Taking the stairs instead of waiting for the elevator can be a great way to fit in some exercise here and there. Even climbing two extra flights of stairs a day can result in six pounds of weight loss per year. In fact, studies have shown that climbing stairs is more physically demanding than brisk walking or lifting weights.
Schedule in Exercise
If you find yourself continually putting exercise on the bottom of your priority list, literally mark your exercise time on your calendar. Treat this time like it is sacred. This will help you remain committed.
Park Far Away
It may be tempting to hunt for a parking spot close to your destination, but why not save yourself some time by parking a little further away and walking? Get a few extra steps into your day — without even noticing!
Find a Fun Activity
If you want to exercise regularly, it needs to be something that you enjoy. Find a sport or activity that you love to do. For example, taking a dance class can be just as beneficial as running on a treadmill, but you may find that you enjoy the dance class significantly more. The more you enjoy exercising, the more likely you are to make it a priority.
Utilize Your Commute
Do you live near your workplace but still choose to commute by car? If so, consider biking or walking to work at least a few days a week. Riding a bike to work can offer health benefits like controlling your weight, improving sleep quality, reducing your risk of cardiovascular disease and chronic illnesses, reducing feelings of anxiety and depression, and more.
