• 08 Jul - 14 Jul, 2023
  • Mag The Weekly

It can feel overwhelming when you’re trying to make time for exercise. Here are some tips to keep moving for a better health.

Climb the stairs

We are aware. You have probably heard this a gazillion times, and it is so boring. But there's a reason why it's one of the best advices. Choosing the stairs over the lift raises your heart rate, aids with balance and strengthens your lower extremities. You can even walk the stairs two at a time or perform heel lifts off the edge of a step if you're feeling cheeky and have a few minutes. Your body and heart will appreciate you for not taking the lift.

Incorporate walking meetings

Schedule a walk for one call every day if you work from home or have switched to virtual conference calls. Put your headphones on, tuck your phone in your pocket, and take a walk to find solutions to the world's issues if you don't need to be staring at a screen or spreadsheets. It's a wonderful method to change up your everyday schedule. Bring your one-on-one meetings with you if you work in an office. The team will bond more when you walk together, and you might even come up with better ideas. According to research, walking improves mental clarity and creativity.

Squat it up

Try walking lunges down the supermarket aisles while still hanging onto the cart when you're out shopping. Depending on how long the aisles in your supermarket are, the cart provides a nice equilibrium point from which you may perform 10 to 20 lunges in one motion. Do it; it's surprisingly enjoyable!

Sit on an exercise ball

Replace your desk chair with a stability ball. You can do some light mobility stretches for your neck, pelvis, and spine while sitting on the ball, which can help alleviate back discomfort and improve posture. To activate your core stabilisers, try moving your pelvis like a hula hoop and tucking and untucking it. You can also try seated marches or other exercises on the ball while working at your desk if you want to include some abdominal work.

Park far away

While it's important to stay cautious and aware of our surroundings, you might want to park further away from the entrance if you're in a well-lit, secure location. Your daily step total can be increased by adding in a few minutes of walking time here and there.

Adopt a pet

Volunteers are constantly needed to assist the local adoption agency and shelter. Visit the animal shelter with the family and offer to lead a couple pets on walks. You get to spend more time outdoors, give back to your neighbourhood and community, instill compassion in your children, and enjoy some quality family time while being physically active. All parties involved benefit from the situation.

Exercise or stretch during TV time

While watching Netflix, you can go for a walk on the treadmill, ride a stationary bike, stretch on the floor, lift weights to improve your upper and entire body, or perform Pilates. If you move throughout a 30-minute show while you watch it, that's 30 minutes of exercise you weren't getting before! If that seems like a decent place to start, you may even restrict it to when the commercials appear. Do some bodyweight exercises or even foam rolling as you watch your show by keeping your exercise equipment close to where you binge-watch. Bicep curls, tricep presses, or arm raises performed a few times with light hand weights will significantly improve your arm strength, posture, and general wellbeing. For women, who have a higher risk of osteoporosis, this is especially true. To maintain strong and healthy bones, use weight training in your program.