How to incorporate activities into everyday life

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We all need to be active, moving more every day, regardless of age, shape, size and ability. Did you know that an active life is essential for physical and mental health as well as happiness?

1. Increase walking

Walking is a great way to engage in physical activity without you needing any special equipment, walking is suitable for most abilities and is completely free. Not only is it better for health but also better for the environment than using a car. So, think about how to incorporate walking into your daily exercise routine.
You can set a goal for yourself by walking time or using a pedometer, you can walk 1,000 steps in about 10 minutes. See what your daily average is and then try to increase it. Taking 10,000 steps five or more days a week is a big challenge in itself and will help ensure you meet your activity recommendations.
Here are some ideas for incorporating walking into everyday life:
Walk to the shops : If you don't live too far from your local stores, walk instead of driving. Carrying heavy bags home can also be considered one of your strength exercises. Walk to work: If your work is near your home, you can also walk or use the stairs instead of the elevator. Take a brisk 10-minute walk during your lunch break and again before or after dinner in the evening. In addition to being good for your physical health, exercise can boost your mood and reduce your risk of stress. Go for a walk with a friend often, you can talk while walking. Exploring your local surroundings, brisk walking is a great way to stay fit and explore new places. Set up a walking group where you live or join one already organized in your area. It can help you make new friends and stay active.

2. Actively work from home

Gardening can count towards your physical activity goals, as long as it keeps you warm and raises your heart rate. Heavy gardening, such as shoveling and digging, is considered a strength exercise
Make housework more active to be more active and make your weekly chores enjoyable Instead, turn on some music in the kitchen while you're cooking, cleaning, and dancing while you work.
Exercise videos, apps and games can help you do the exercise you love (e.g. dance, pilates, aerobics) without having to join an organized workout . You can invite all your family to join. You can participate in any physical activity that makes you happy and comfortable as long as you are never lazy.

3. Working at the office

Try to organize a lunch hour or after-work activity with your co-workers, this can be anything from a strength walk to a tennis tournament, or whatever. It's as simple as throwing a ring in the park.
Set a physical activity challenge in the workplace that is a little competitively friendly can help boost physical activity and team cohesion. Active travel is an easy way to increase physical activity. Invest in a bike or scooter instead of using a car or other motor vehicle.

4. Join the entertainment

Join a local club: for example badminton, netball, soccer, dance, martial arts, cycling or running. Not only will this keep you active, but it's also a great way to make new friends.
Join a gym: many gyms offer a variety of fitness classes ranging from circuit training to yoga. Local recreation centers may also have pools. Take part in an organized 5km run: there are many of these across the country for all ages and abilities. Some of these are free and some are run by charities so you can stay healthy and support a good cause.

5. Join the movement with children

During the early years of life, active play is a fundamental part of physical, social, and emotional development. As children grow up, they will build the foundation for an active life with many motor skills in life.
Try to do activities together as a family: go biking, go hiking, or see if there's an ice rink or pool nearby. Or, simply go to the park, throw a UFO, play soccer around. Running, jumping, climbing, chasing, is one of the best ways for kids to stay physically active because it's so much fun and they'll forget they're exercising.
Ideas for active play with kids
Do some gardening or family work together Play catch with words Collect objects like twigs, leaves and pebbles Choose active toys for gifts birthday like ball, bat or kite Dance with music. Think about not turning on the TV during mealtime or when your child is playing. For younger children, try to use highchairs only during mealtime and don't forget that adults are role models, so if you watch TV or use the computer a lot, they may copy you.

6. Reduce Downtime

In addition to increasing your level of physical activity, it's also important to know how much time you spend being sedentary (sitting or lying down - sleep doesn't count). Many jobs involve sitting in an office for long periods of time, and leisure time is often spent watching television or using screens, such as browsing the web or playing computer games. Try not to spend a lot of time sitting, get up and walk around and think of other more active ways to spend your leisure time. Because the benefits of exercise for the body are immense.
Increasing exercise not only makes you healthy, reduces the risk of disease, but also helps improve many skills in life. Therefore, advocacy is what Vinmec International General Hospital doctors always encourage people to aim for and apply.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: nutrition.org.uk