If your day-to-day life is hectic, it can be hard to find the time for physical activity. And yet, moving your body every day is one of the best ways to maintain your health and well-being. In this article, a kinesiologist shares nine simple and practical tips for integrating more physical activity into your daily routine.
Regular physical activity strengthens your heart and muscles, boosts your immune system, and regulates your mood. Even light exercise, like walking or stretching, significantly reduces the risk of chronic illness and stroke.
The World Health Organization (WHO) recommends getting in at least 150 minutes of moderate physical activity per week to stay healthy. If that seems like a daunting task, you can split it up into blocks of 30 minutes or less. It’s usually easier to squeeze a few shorter workout sessions into your day rather than one long one.
For example:
With telework on the rise, more people are leading sedentary lifestyles. Luckily, you can combat the health risks of a sedentary lifestyle with a few healthy habits. Not convinced? Here are 8 facts that will motivate you to start exercising.
It’s simple but effective! Taking the stairs instead of the elevator is an easy way to add more movement to your day. Climbing stairs strengthens the legs, improves endurance, and gets your heart pounding. It’s a small habit that can lead to big benefits, especially for your heart health!
If you spend most of your workday sitting down, it’s important to find ways to get moving at work. Here are a few ideas:
Tip: If you have a standing desk, get an under-desk treadmill and get some steps in during your meetings, for instance. Even slow walking keeps your body moving!
Here are a few ideas to turn your housework into a workout:
Housework can become a workout in disguise!
You don’t need to sit still to watch TV. Take this time to do a mini workout!
Did you know that physical activity supports the immune system? Read our article to learn how something as simple as walking or stretching can keep you healthy!
Personal challenges are a great way to motivate yourself and add physical activity to your daily routine. For example:
It’s not always easy to motivate yourself to get moving after a period of inactivity. Discover the
myths and facts about exercising to start off on the right foot!
Working out is better with a friend! Instead of grabbing a coffee or going to lunch, try doing something active:
Not sure where to start? Read our article on the ABC’s of proper preparation for physical activity. You’ll find all the tips you need to start or restart your weekly exercise routine.
Kids are full of energy, and playing with them is a great way to stay active!
The key to integrating physical activity into your routine is to find activities you enjoy. When moving is fun, it becomes something to look forward to, not a chore. Don’t be afraid to try several different activities to find the one you like best.
Your pharmacist can also give you tons of tips for supporting your health and help you get in shape. Don’t hesitate to ask them for advice!
You’re sedentary if you spend more than eight hours sitting down without regular breaks for physical activity.
Cardiovascular disease, type 2 diabetes, obesity, sleep disorders, mood disorders.
In general, between 7,000 and 10,000 steps a day are recommended for good physical health.
According to the WHO’s recommendations, you need at least 30 minutes of physical activity per day to maintain your overall physical health.
Physical activity increases life expectancy, boosts cardiovascular health and mental health, and improves self-esteem.
Yes. For example, seniors need to focus more on balance and mobility to prevent falls.
The ABC’s of proper preparation for physical activity
5 original physical activities to try in Quebec
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