Remember to consult with your health care provider before beginning any new physical activity.
Let’s face it. We’re all busy. We work, manage active families and have chores and to-do lists.
That can make it really hard for most adults to get in the recommended 30 minutes of physical activity every day.
Ok, so the good news is you can find many ways to be more active in your everyday life without using the extra time or money. And, my friend Tim, a certified personal trainer, will help show us how.
That’s right, Annessa. By simply changing some routines in your daily life, you can find ways to move your body more and help burn more calories.
Here’s a tip: start to pay attention to your surroundings and make the most of every second! You’ll probably find ways to squeeze in physical activity throughout the day. And, that can help your body and your mood. So, let’s get started.
Do you normally take the elevator at your office building or workplace? Instead of riding the elevator, take the stairs.
When you climb stairs, you’re working against gravity, which means you’re using more muscles in your legs. Taking the stairs also helps work your lungs and heart. Because, remember, your heart is a muscle too!
You might like to know that going down the stairs is great exercise, too. When you start taking the stairs, it might not be easy. Even finding the drive to want to do it is tough. But, once you get going, you may find the results motivate you to keep going.
Do you feel like you’re sitting most of the day? When you’re at your desk, try standing. You can do this when reviewing documents or while on the telephone.
This may help you burn more calories during the day and give you the opportunity to squeeze and contract your core muscles or stomach muscles. Contracting and holding your core muscles tight helps support good posture, improve balance and may help lessen back pain.
Make the most of every chance you have to get up away from your desk. For example, take the long way back from the restroom to work in extra steps to help burn more calories. Make it a power walk by swinging your arms or walking more briskly.
Your coworkers may notice, but if you explain to them what you’re doing, they may see you as a positive influence for wellness in the workplace. You just may help motivate them to move more too.
And, it’s important to note that the more active you are with your body, the more you increase the focus with your mind. And that may be valuable to your work.
When you go to the store, don’t search for the parking spot closest to the door. Instead, park farther away and take a few extra steps, which may help you burn more calories, work your lungs and strengthen your legs.
Plus, you may avoid traffic with other cars and be closer to the cart return.
If you’re shopping for only a few items, you can carry a basket instead of push a cart. This not only helps work the muscles in your arms, shoulders, back and core, but it may help you maneuver through the aisle more easily, too.
You can either do it with one or two baskets. Either way, keep your shoulders level and your core tight.
With one basket, stand tall, don’t slouch. Let the basket hang at your side, as though you’re carrying a suitcase. Try not to let the basket swing. If the arm carrying the basket gets tired, switch to the other side to work both arms.
Do you remember when you were a kid how much fun you used to have at the park? Who said kids should have all the fun?
When you take your kids or grandkids to the park, instead of just sitting on the bench watching, see the park as your very own gym:
Join them on the swings. The pumping motion helps work your legs and core.
Use the ladder to do some standing push-ups. Or, hang on the monkey bars. Both these movements build upper body strength.
You can also walk around the perimeter of the park so you can move while you still keep your eye on the kids while they play.
There are many health benefits to being active and playing at the park. But, what’s also important is:
Being outside may make you feel energized.
Plus, your children may enjoy spending time with you and like seeing your fun side.
They may start to see their environment in a new way, they may start to identify fun with exercise – and that is a great thing.
There are so many benefits to being active and moving your body, right Tim?
Absolutely! Exercise may help you have more energy and feel stronger, as well as maintain healthy weight.
Moving your body may help you build more muscle, and muscle is important.
It protects your bones and helps you burn calories even when you’re at rest.
Being active may help your mood, too. As your mood improves, you may notice you’ll want to be more active.
Plus, by moving, you’re being a great example to your family and friends.
You may help inspire them to get moving, too.
Remember, any time you can move and be active, go for it.
So, stay motivated on your journey to better health and keep moving!
Lilly USA thanks Whole Foods Market for allowing a portion of this video to be filmed at the Whole Foods Market in Carmel, Indiana.