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Minimal effort, maximum impact: 10 easy ways to stay active every day


Getting ready for summer by becoming more physically active doesn’t always entail spending hours upon hours at the gym. In fact, small changes can make a big difference in your overall health and well-being. Incorporating movement into your daily routine doesn’t have to be daunting. As summers round the corner, exercising outside

Here are 10 simple yet effective strategies to help you effortlessly integrate activity into your busy life:

  1. Stand up every hour: Set a timer to remind yourself to stand up and stretch for a few minutes every hour. Whether you’re at work, at home, or watching TV, taking short breaks to stand and move can help prevent the negative effects of prolonged sitting. If you use an Apple Watch, be sure to take advantage of the standing feature available in the fitness app.
  2. Take the scenic route: Instead of always opting for the shortest path, choose the scenic route whenever possible. Whether it’s taking a longer walk to the shop or parking farther away from your destination, these small detours can add extra steps to your day without much effort.
  3. Make the most of TV ad breaks: Rather than skipping through them, use this time to get active. Whether it’s engaging in a quick session of jumping jacks, squats, or lunges, integrating brief bursts of activity during TV breaks can accumulate over time.
  4. Take the stairs whenever possible: Skip the escalator/lift and take the stairs whenever you have the chance. Whether you’re at work, shopping, or running errands, climbing stairs is a simple way to strengthen your legs and get your heart pumping.
  5. Make household chores a workout: Turn household chores into a mini workout by adding extra movement wherever you can. Whether it’s doing squats while folding laundry or lunges while vacuuming, incorporating exercise into your daily chores can help you stay active without even realising it.
  6. Stand up and move around during phone calls: Instead of sitting down for phone calls, take them on the go. Whether you’re pacing around your living room or walking outside, talking while you move is an easy way to add more steps to your day.
  7. Set activity goals: Challenge yourself to reach a certain number of steps or minutes of activity each day. Whether it’s using a fitness tracker or simply keeping track in a journal, setting goals can help motivate you to stay active and accountable.
  8. Go for a brisk walk during your lunch break: Make the most of your lunch break by going for a brisk walk to boost your energy and clear your mind. Explore the area around your workplace for a refreshing change of scenery. Invite coworkers to join you to make it a social activity that strengthens relationships while promoting better health and focus for the rest of the day.
  9. Make physical activity a social event by exercising with friends or family members: Whether it’s going for a group walk, playing a game of badminton, or attending a fitness class together, exercising in a group provides motivation, support, and accountability, making it easier to stick to your fitness routine and achieve your goals.
  10. Incorporate short exercises into your daily routine: Adding short exercise routines, like bodyweight exercises or yoga, to your daily routine is a convenient way to boost physical and mental well-being. These quick workouts can be done at home with minimal time and equipment, making them accessible for everyone. They help improve energy levels, flexibility, and muscle strength.

Incorporating more activity into your daily routine doesn’t have to be complicated or time-consuming. Even small adjustments can present significant benefits. By gradually introducing changes to your routine, you can effortlessly increase your activity levels over time. These gradual adjustments contribute to enhancing physical health and mental well-being, all without requiring dramatic changes to your daily habits.

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