You already know that being physically active will help you lower total cholesterol and triglycerides, reduce high blood pressure, and promote weight loss. How do you find the time to be more active? And just how much activity do you have to do?
We now know that accumulating short bouts of activity throughout the day to reach a total of 30 minutes most days a week provides comparable benefits to completing 30 minutes of activity all at once. There are many ways to increase your physical activity level by simply putting a twist on activities you already complete daily.
Here are some examples of how to boost your fitness when at home and work.
Nothing beats increasing your physical activity level at home. No time wasted traveling to a gym and you can dress and look however you want Many typical home activities result in an increased heart rate and strength building. Some examples include mowing/raking the lawn, shoveling snow, vacuuming, mopping, unloading the car, carrying groceries, and taking out the trash. Now take these everyday activities and add a little something extra. How about lunges while you vacuum, arm curls while carry your grocery bags, calf raises while brushing your teeth, and actually squatting when reaching bottom shelves? Do you log more hours than you care to admit in front of the TV? Take advantage of the commercial breaks to do 3 minutes of sit-ups or push-ups.
At the Office
Start your day by arriving at work a few minutes early so you have time to park your car farther away or if you take the bus, get off early and walk the last couple blocks. This is a simple way to add 10-15 minutes of activity to your day while also giving you some much needed time to yourself. Opt for the stairs instead of the elevator to reach your office. Be sure to take two 15 minute breaks during an eight hour work day. Use your break time to boost your fitness level by stretching or taking a walk around the building. If time gets away from you, schedule your computer to provide a “break time” reminder. Short breaks for activity throughout your work day have the added benefit of clearing your mind, boosting your energy, and making your work time more productive. Other ways to increase your activity level at work include finding a longer route to the bathroom or coffee machine and walking to a co-workers office versus reaching for the phone. A pedometer is a great tool for monitoring your activity when at the office. You can set goals to try to increase the number of steps you walk each day to improve your fitness level.
Achieving your fitness goals does not require a fancy gym membership or expensive exercise machine. A little creativity goes a long ways. Don’t miss part 2 to this post (coming soon), which will include tips to boost activity when traveling, running errands, and caring for children. By modifying your daily routine, you can promote heart health without thinking about it!
Be sure to grab the free report Stop Wasting Money - Take Control of Your Health today. Now get off the couch and get moving!
Lisa Nelson RD, a registered dietitian since 1999, provides clients step-by-step guidance to lower cholesterol and lower blood pressure, so they can live life and enjoy their family for years to come. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques. She can be found on Twitter @lisanelsonrd and Facebook at hearthealthmadeeasy.