You’ve probably heard from every corner about how important exercise is for your overall health. Those airbrushed fitness magazines and gung-ho online trainers are only giving you part of the story. Yes, structured exercise routines like HIIT-style cardio and weight lifting can do a lot. However, you don’t want to sleep on the benefits that come from simply moving more.
If it’s intimidating to think about going to the gym when you’re out of shape, or you just can’t free up a half hour every day to exercise, get ready for some good news. You don’t have to. The human body doesn’t know the difference between strict exercise plans and just living a more active life.
Movement is movement, and every bit helps build up our long-term wellness. Let’s look at a few strategies to up our step count and heart rate every day.
Fit Movement Into Gaps in Your Schedule
Walking is a great starting point for people of every fitness level. It’s also one of the simplest things to incorporate into your everyday life. For example:
- Park further from your workplace or the store to get an extra 5-minute walk-in.
- Get your day started on the right note by dancing to a great song. You can find a lot of step-by-step dance routines on platforms like YouTube.
- Take at least one flight of stairs before calling the elevator. Over time, you can build up to multiple flights.
- When you grab lunch, walk instead of driving to the local park to eat.
NEAT Homes
NEAT stands for Non-Exercise Activity Thermogenesis. This is basically a technical term for the energy you burn during non-fitness activities like chores, fidgeting, or just moving around the home and office. People often focus on the calorie aspect of NEAT, but you can also think about it in terms of moving more.
At home, look for easy ways to fit in more movement. You can walk to a window and look outside during commercial breaks, or only serve yourself a small portion of snacks. When you want more, walk across the house to refill the fridge.
NEAT in the Workplace
Work also offers a wealth of opportunities for increasing NEAT. Why not up your hydration? The trick here is don’t invest in a giant water bottle. Instead, refill a small cup from the water cooler down the hall. It will take you multiple trips to hit your 8 daily glasses. Those breaks don’t just get you on your feet. They also give you a little mental rest from whatever you were working on, so you can get back on-task with refreshed focus.
Expand Your Interests
Feel like you’re in a rut? Think of this as a gentle call to shake things up. There are probably dozens of active hobbies you’ve always wanted to get into. Some, like gardening, are so rewarding that you barely notice how much reaching, lifting, and digging are involved. These forms of daily movement are active yet deeply rewarding because you end up with the perfect planter of flowers and greenery.
Fun With a Furry Companion
If you have a dog, that opens up a whole host of fun activities for both of you. Your pooch might love splashing around at the beach or chasing a Frisbee through the grass. There are Meetup and Facebook groups where pet owners arrange ‘play dates’ at the
local dog park. You may also have more fun exploring the city or taking day hikes in the nearby National Forest with your favorite canine for company.
Ready for a Challenge?
Feeling a little more ambitious? A 5k may sound intimidating, but most of these runs are completely walker-friendly. Training for one of these gives you a bit more incentive to do a daily stroll around the neighborhood to build up your endurance. Many 5k events also have fun and motivating themes like Santa Dashes, Zombie Horde runs, raising money for charities, and more.
Invest in Yourself
For some active hobbies, you’ll need to buy at least basic equipment to get started. This could range from seeds and potting soil to slightly more serious investments if you’re thinking about your first 5k walk/run.
‘Investments’ is a good way to think about this. You’re investing in yourself and your future wellness. You may have the right equipment on hand for some hobbies. For others, set yourself up for success and have more fun by getting proper gear. In the case of that 5k, at a minimum, you’ll want:
- athletic shoes designed for that activity
- sweat-wicking socks
- comfortable clothing
- a water bottle
- a smartwatch to monitor your progress, or some music to listen to
You don’t need to spend a lot here, but you do want to stay comfortable. Try to wear the entire outfit at least once before the big day. That lets you troubleshoot problems or order a different size if you need to.
Managing Health Through Movement
Everyday activity can magnify the benefits of other wellness strategies, like trying to eat healthier to control diabetes. For instance, daily movement can make you feel less hungry. This is because moving your body lowers your blood glucose levels and improves insulin sensitivity. If you’re managing something like diabetes, an active lifestyle plus eating an insulin-friendly diet can keep you in control of that chronic metabolic disease.
The Mental Game
Regular movement also ties into your mental health. Many therapists and doctors prescribe’ trying to get outside at least once a day. Going out, whether it’s gardening in the backyard or having an adventure with your dog, doesn’t just boost your step count. You’ll feel good about yourself being more active, along with enjoying the mood-lifting effects of fresh air and sunshine. Light activity is good for both the body and the brain.
Build Wellness One Day at a Time
Daily movement doesn’t have to be challenging or a big time commitment. It’s the little changes that often grow into a full lifestyle overhaul. Every day brings a new opportunity for you to break out of a rut and tip the health scales in your favor.
ABOUT THE AUTHOR
Ashley Nielsen earned a B.S. degree in Business Administration Marketing at Point Loma Nazarene University. She is a freelance writer who loves to share knowledge about general business, marketing, lifestyle, wellness, and financial tips. During her free time, she enjoys being outside, staying active, reading a book, or diving deep into her favorite music.
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