Break up your activity time
According to the UK Medical Society, adults should get at least 150 minutes of moderate-energy exercise (or 75 minutes of vigorous exercise) every week. At the same time, it is recommended to engage in physical activity in time intervals of at least 10 minutes. But the new US medical community says that even shorter periods of exercise will be beneficial – so, in fact, you can distribute the time of your physical activity in any way that suits and pleases you. Just 5 to 10 minutes of physical activity will noticeably improve your well-being.
Paint the fence
“The occasional physical activity that is part of our daily lives is by far the most effective way to overcome the ubiquitous physical inactivity of the population,” says the professor from the University of Sydney. Even household chores like cleaning and washing your car can become part of your daily physical activity. But keep in mind that just standing is not enough. “Engage in physical activity that will put some stress on your body, even if it’s only for a short time,” says Stamatakis.
Do a little more
According to Dr Charlie Foster of the University of Bristol, the key to increasing your level of physical activity is simply doing a little more of what you’re already doing, like shopping or walking up the escalator. “Think about your weekdays and weekends: could you extend your usual moments of physical activity? For many people, this can be easier and more convenient than starting something new.”
Don’t Forget About Strength and Balance
Adults are recommended to do strength and balance exercises twice a week, but few follow this advice. “We call it ‘forgotten leadership,'” Foster says, adding that it’s just as (if not more) important for older people. Carrying heavy shopping bags from the store to the car, climbing stairs, carrying a child, digging a garden, or even balancing on one leg are all options for strength and balance.
Use working hours
A sedentary lifestyle for long periods of time is associated with an increased risk of a number of health problems, including diabetes and heart disease, as well as early death. But a recent study showed that risk reduction isn’t just about interrupting sedentary activities periodically – it’s important to reduce the total amount of time you’re sedentary. Walk while talking on the phone; go to the office to colleagues yourself, and do not send them an e-mail – it will already be good for your health.