It’s true that finding time to workout during the day can be difficult at times. You work for 8 hours a day, commute home, drive your kids to their activities, cook supper, get ready for bed…it feels like there aren’t enough hours in the day to get the physical activity you desire!
For many people, exercise appears to be an all-or-nothing proposition. Finding the time and energy to do so can be tough, but fortunately, there are a number of simple methods to include physical activity into your everyday routine without having to go to the gym or schedule a session.
Integrated Physical Therapy has put together a list of ways you can easily increase your physical activity. Keep reading to learn more, and give us a call at our clinic to schedule an appointment for a tune-up with us!
7 ways you can get in better shape without heading to the gym
1. Do chores – but stretch while you’re doing that!
By doing chores and daily tasks for 20 or 30 minutes a day, you can live a cleaner and healthier lifestyle. In addition, you can get some exercise! Vacuuming, dishwashing, trash removal, and laundry all necessitate physical movement.
You may get exercise while also doing the housework you’ve been putting off if you take time out of your day to accomplish duties around the house. It’s a win-win situation!
2. Stand up and move around.
Simply standing in place may be one of the simplest methods to get some exercise. While it may not appear to make a difference, standing is far healthier than sitting. Standing burns more calories and is better for your posture because it reduces your capacity to slouch or hunch over. It also induces more exercise and helps to keep blood sugar levels stable after a meal.
3. Take the stairs and park far away from entrances.
We all want to move from one place to another as quickly as possible. We use elevators, park near entrances, and enter and exit through the closest doors… But, except for saving a small bit of time, this adds no long-term value. Make it a habit to take the stairs at work or park in the back of the parking lot at your grocery store. These simple actions can greatly increase your daily physical activity.
4. Find excuses to walk.
We all get a lunch break, and we can take use of it to make healthy choices. Instead of dining at the office cafeteria, order food from a restaurant down the street (and make sure it’s nutritious!) Alternatively, you can spend your entire lunch break walking or going to the gym.
You can bring a sack lunch and eat it at your desk before or after your workout if you choose this option. This will allow you to set aside time each day for physical activity.
5. Hang your workout equipment in plain sight.
By keeping your equipment in sight, it’ll increase the probability of you using them (because let’s face it, who’s going to rummage through their hall closet to find their yoga mat at the end of the day?)
So, keep workout equipment in an easy-to-see view around the house. Put your yoga mat beside the tv. Store your 5-pound weights on the side of the desk. Make it a habit of working out around the house while doing your daily activities, such as watching the news, cooking dinner, or even sitting at your computer.
6. Be sneaky!
Ideally, we’re supposed to get up and move around every 30-60 minutes throughout the day to initiate stronger blood flow, and to allow our bodies to stretch and warm up. But how many of us actually do that? (The answer – not many.) However, you can achieve this by tricking yourself into getting up more often.
Perhaps you drink your water from a smaller glass than normal, forcing you to get up and go to the sink every time you complete it. Alternatively, instead of having your own stapler or hole puncher on your desk, you go to the copy room every time you need one. You’ll be able to get up and walk around far more than you would otherwise if you get rid of these minor “conveniences” that we make for ourselves.
7. Give our clinic a call for more advice!
If you’d like more assistance on how to get yourself moving, don’t hesitate to contact us today.
Your physical therapist can provide you with a personalized workout plan to help get you moving in the ways you want. If pain is an issue, he or she can also provide you with pain relief methods and techniques. Physical therapists are movement experts, so they are great resources to utilize when looking to achieve physical goals.
We’re here to support you on your fitness journey!
Do you have pain that prevents you from participating in as much exercise as you’d like? Do you want a more systematic strategy to incorporate physical activity into your daily routine? Do you have no idea where to start?
Physical therapy can help you enhance your physical activity and achieve your goals, whatever the situation may be. We’ll devise a strategy to assist you in increasing your physical activity as quickly as we can! Contact us today!