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This article is addressed to those who spend eight hours every day at the office at their desk, and in the evenings sit on the couch and watch TV shows. This lifestyle is fraught with health problems. How to start moving more, says British Psychologies columnist Holly Grant.
A sedentary lifestyle leads to premature aging of the body, obesity and cardiovascular disease. A good reason to become more active in everyday life.
1. Walk
Obvious advice. Nevertheless, we repeat once again: take every opportunity to walk. Need to discuss a work issue with a colleague? Do not call or write an e-mail, go to her office and say everything in person. Is she on another floor? Fine! You can go up and down the stairs.
Walk to the grocery store or park your car a couple of blocks from your destination. If you have a long phone conversation ahead of you, go outside and take a walk while you talk.
Buy a fitness bracelet or download a smartphone app that counts your daily steps. Set a goal of taking at least 10 steps a day. Give yourself a “reward” for completing this task and a “punishment” if you fail.
2. Find an active hobby
A great hobby can be swimming or any other sport. But let’s say you don’t like gyms and you get bored of spending time on the treadmill – you would love to spend it with family and friends. Then come up with an active hobby for the whole family.
For example, rock climbing. 3-4 hours on the climbing wall is a great option for a family weekend. For one ascent, you can burn from 500 to 1000 kcal. In addition, such a load perfectly strengthens all muscle groups. And with older relatives, you can do gardening or home improvement.
3. Stay more often
If you don’t have back problems, try to stand as often as possible. Do not take public transport or while waiting in line at the dentist. Try not to hold on to the handrails while riding the subway. You will get an excellent workout for the muscles of the core – this is a complex of muscles that are responsible for stabilizing the pelvis, hips and spine.
Swap out your regular chair (in the office and at home) for a big bouncy Pilates ball. Roll on it with a small amplitude while working at the computer – this will help strengthen the muscles of the press and back.
4. Benefit from commuting
More and more people move around the city by bicycle or scooter. Firstly, this is a way to burn a couple of hundred calories without noticing. Secondly, economy. Thirdly, it relieves stress caused by traffic jams and public transport.
If you live far from work, take a small folding scooter with you on the subway. You can get off a couple of stops earlier and do the rest of the way for the benefit of the body.
5. Wake up 30 minutes earlier
This advice is not encouraging. But think about the benefits of waking up early. You can have time to jump rope or shake the press, stand in the bar or do squats, work with dumbbells or do stretching.
Such a start to the day energizes and motivates to live the day actively. Try it! Perhaps the first few times will be a little difficult, but then such a morning will become a good habit.
About the Author: Holly Grant is a fitness instructor, Pilates trainer, and author of The Model Method.