Physical activity is good for health and any sort of activity counts – it doesn’t have to be long fitness sessions. There are 10 ideas here of ways to move more in your everyday life. There’s also an exercise planner (see below) on the downloads page, to help you plan out when you can fit some activity in.
#1 Walk more
Stop using your car for short distances, or if you need to drive, park a bit further away. If you take the bus or train, get off a stop early and walk the rest.
Use the stairs instead of taking the lift at work and in stores.
#3 Take up cycling
Cycling is a great way to get around towns and cities, especially in areas where there are cycle paths. It’s often faster than getting stuck in traffic queues and you can leave a bicycle pretty much anywhere, so no need to worry about finding somewhere to park. This is a helpful guide for beginners.
#4 Do mini workouts
#5 Walk on your lunch break
This is a good time to set aside for a walk and a lunchtime walk will help to offset the health risks of sitting all day. Try this walk plan.
#6 get up earlier
Get up 15 minutes earlier each day and go for a walk or do a home exercise routine before breakfast. Here’s one to try.
#7 Move more at work
If you have a job which involves a lot of sitting, you can still find ways be more active at work.
Go to see colleagues at their desk instead of calling them and use drinks machines, printers, photocopiers etc. on another floor.
#8 Don’t stand still
Don’t stand/sit around waiting. If you arrive early for picking someone up, get out of the car and walk around. If you’re waiting for the kettle to boil/something to cook, do some squats or these wall exercises.
#9 Do a fitness challenge
Fitness challenges are a good way to get started with workouts for several reasons:
- They are usually a short workout, so finding the time to fit them in is easy.
- There is often a specific goal to work towards (eg 200 squats) and each day’s progress towards this goal is clear.
- They can help to establish a regular habit of making time to exercise.
- Focusing on a particular aspect of fitness makes it easier to see improvement than it is with an all-round workout program. This increases motivation.
- Finishing the challenge gives a sense of achievement.
- Doing a challenge for 30 days and then moving on to something else helps to avoid boredom with exercise.
#10 Do stretching routines
If you’re not feeling energetic enough for a workout routine, then stretch. Stretching offers many of the same benefits as more vigorous exercise and helps to maintain the range of movements around the joints. See this article for more about stretching.
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Plan to move more
Use this planner to work out what opportunities you have to fit some activity in. You can get it from the downloads page.
Get a full set of planning printables
Over 30 pages of printable planners, trackers and stickers to help you get organised and stay motivated. Available from the Fitness Planners Shop on Etsy.