The World Health Organization recommends that we be active at least 2.5 hours a week.
We figure out how to gain the necessary movement rate for health, even with the busiest schedule.
1. Working out
Exercises will take less than 10 minutes, but it will help to cheer up and set up for an active day. If you do not have time for a full complex of exercises, you can make power training while the kettle boils or oatmeal is cooked.
2. Walk at any opportunity
Yes, walking spends fewer calories than running, and it does not pump the cardiovascular system more efficiently, but it has many health benefits:
- reduces cravings for sweets;
- improves the immune system;
- protects against joint diseases;
- helps to fight stress.
3. Take the stairs
Such an exercise trains your heart strengthens the muscles of your legs and helps burn more calories than regular walking.
4. Use a basket in the store instead of a cart
If you are not going to buy for a week, take a basket. So you will burn more calories and have a good workout for the upper shoulder girdle. If you go to the store on foot, take two bags and distribute the products among them — so you evenly load both hands.
5. Park the car away
Leave the car 100 meters further. So you get a great opportunity to take a walk, save time on finding a place, save your nerves and protect the car from accidental scratches.
6. Play outdoor games
This tip is suitable for people who have a dog. Your dog will surely be delighted that the owner is actively playing with him, and not just sticking into the phone, dreaming of returning to the sofa.
7. Set special reminders
Some fitness bracelets allow you to set a reminder that you’ve been sitting for too long. Use this feature or simply set an alarm every 30-60 minutes. During the break, go to the water cooler or to the coffee machine, look out the window or do a little warm-up right at the workplace.
Training is often perceived as something unpleasant — something for which you need to force yourself. But dancing is a different matter. Forget about choreography courses and your dancing abilities. Put on your headphones, turn on your favorite music and release your body — let it move as it likes.
9. Stretch out in the workplace
If you want to reduce harm to posture, try a little workout and stretching in the workplace. Simple exercises will disperse blood, stretch muscles frozen from a long sitting, and help prevent negative changes.
10. Spend any waiting actively
Commercials, a long wait on the phone, installing updates — you can spend these endless minutes to the benefit of your body. Do exercises with your own body weight, for example, push-ups, squats or plank.
Don’t try it all at once — start with one or two tips. Then, when you form a habit, introduce the following actions — and so on, until the activity becomes a part of your daily routine.
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