There are many ways to incorporate physical activity into your day-to-day life. Making simple changes to add physical activity into your daily routine could see you experiencing more energy, allowing you to be more productive during the day and to sleep better at night (1).
Find easy opportunities to move! Start small by trying to implement a combination of the following:
- Park further away from your destination and walk the rest of the way
- Get off the train a few stops early and walk the rest of the way
- Stand on public transport instead of sitting
- Walk or cycle to your destination
- Take the stairs instead of the elevator or escalator.
- Use a standing desk and alternate between sitting and standing
- Set an alarm for every hour or so to remind you to get up and move
- Take a walk on your lunch break
- Go for a walk while making phone calls
- Organise a walking meeting
- Walk to deliver a message instead of emailing your colleague
- Move your rubbish bin away from your desk so that you must get up and walk over to use it.
- Play actively with your kids
- Take your dog for a walk
- Go on a family bike ride
- Walk at least part of the way to school with your kids.
- Join a walking group
- See what activities are being run through your local community centre
- Locate nearest walking trail.
- Bodyweight activities
- Dancing
- Indoor swimming pool
- Yoga or Pilates
- Squash.
- Clean the house – vacuum or mop to get your blood pumping
- Set a timer on the TV as a reminder to hop up and move after an hour
- Stand up and move during your favourite TV shows
- Do some simple exercises during advertisement breaks
- Walk around when talking on the phone
- Listen to podcasts or recorded books while you walk.
Recommendations drawn from both: Health Direct; Department of Health
Reference List
(1). Better Health Channel 2018b, Physical activity – it’s important, Department of Health and Human Services, retrieved 5 August 2019, <https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important>.