I’m back to discuss fitting in “exercise” at home and at leisure! As a friendly reminder, you can read my Part 1 of this blog series here.
Some background and good news from Part 1!
Research results are motivating me more than ever to fit in as much activity as possible. Becoming just a little more active each day has been linked to improved health benefits such as increased longevity and quality of life, and decreased risk of chronic diseases like cardiovascular disease and diabetes (1, 2).
These increased benefits even occur in people who already receive the recommended amounts of exercise each week (1) but aren’t very active in their day to day lives. There’s a reason the saying “sitting is the new smoking” is so popular – it’s true! The benefits are also dose dependent, meaning people who move more in all aspects of life (exercise and activity) experience more benefits (1, 2).
We went through fitting in movement at work and on your commute in my last post, here are some ideas to consider at home and while at play!
1. Taking the boring out of chores: Find ways to liven up your household duties. Turning on my favorite tunes is one way I make cleaning the house more bearable (it is not my favorite activity). Plus I get through it faster so it’s a win-win.
2. Do work: Instead outsourcing activities, try to do them yourself. Walk the dog and do your own gardening – both are great ways to be more active and tend to reduce stress.
1. Whenever possible choose hobbies that are active. Walking, hiking, roller skating, biking, or bowling are all hobbies that are active and get you moving. If you’re stuck inside play twister or do an online workout to get moving!
2. Move while sedentary: It’s easy to convert some sedentary activities into active ones. Grab a foam roller and roll out while watching TV or do some squats or jumping jacks. Sometimes I even do calf raises while I brush my teeth!
Again, I hope I’ve given you some ideas to bring more activity in your day. I like to make a game out of moving more. At the beginning of the day I remind myself to search for movement and then I go with it. With intention and awareness you’ll start to notice that movement possibilities are endless!
1. 2018 Physical Activity Guidelines Advisory Committee. 2018 Physical Activity Guidelines Advisory Committee Scientific Report. Washington, DC: U.S. Department of Health and Human Services, 2018.
2. Garber CE, Blissmer B, Deschenes MR, et al.; American College of Sports Medicine. American College of Sports Medicine position stand: Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. 2011;43(7):1334-1359. doi:10.1249/MSS.0b013e318213fefb.