We've become a bunch of lazy individuals, all thanks to technological advancements and automation in nearly every field. The earlier generations were way more active than us. Apart from healthy lifestyles that included regular walking and jogging, their jobs required them to stay physically active too. If we look around ourselves today, most computerized and automated tasks require little to no physical effort. Our schedules are so packed that we can't make time for exercise even. All of this has led us to lead to a sedentary lifestyle.
The lack of physical activity in our everyday lives has put us at a high risk of developing chronic health conditions, including type-2 diabetes and heart diseases.
However, the biggest challenge today is to make time for exercise or engage in light physical activity. By the time you're done with office work, you're so exhausted that you can't imagine exercising or tiring yourself any further.
The good news is that it's very much possible to incorporate physical activity into your everyday life without taking any extra time out.
This blog post will help you understand the importance of healthy physical activities and how to incorporate them into your everyday life.
The Importance of Regular Physical Activity
Being physically active offers tremendous health benefits. Physical activity might be the only missing puzzle to call your lifestyle truly healthy. Incorporating physical activity into your routine is extremely important.
Below are the many ways you can benefit from regular physical activity:
Weight Management
Physical activity doesn't mean exercise only. Anything that requires physical effort, like walking, jogging, dancing, cleaning the yard – all counts as physical activity. Incorporating physical activity into your routine can help you with weight management immensely. It can help you lose weight and then maintain a healthy weight. Physical activity, no matter how light it, burns calories and this is how you lose weight. Once you've achieved your weight goals, you can continue light physical activity to ensure you don't gain any extra pounds.
Reduced Risk of Heart Diseases
Another reason you should engage in physical activities is that it reduces the risk of heart disease. The increased risk of heart disease is one of the biggest risks associated with a sedentary lifestyle. Regular physical activity can help lower blood pressure, improve cholesterol levels, prevent obesity, and ensure a healthy heart.
Reduced Risk of Type-2 Diabetes
Individuals who don't engage in recommended physical activity levels are at a high risk of developing type-2 diabetes and metabolic syndrome. Regular physical activity improves insulin sensitivity, lowers blood sugar levels, and ensures you don't experience any high blood sugar levels. Physical activity also lower blood pressure, keeps HDL cholesterol and triglycerides in check, and manages blood sugar levels – all of which reduce the risk of metabolic syndrome.
Stronger Muscles and Bones
One of the biggest benefits of incorporating healthy physical activities like jogging and weight-bearing exercises is stronger muscles, bones, and joints. Your muscles and bones tend to weaken over time, and if you lead a sedentary lifestyle, even the slightest physical strain will be unbearable. The stronger the muscles and the bones are, the lower the risk of injuries and the more active you'll be.
Improved Mental Health
Incorporating more physical activities into your everyday life positively impacts mental health. You'll feel active and fresh, and your mood will be elevated too. This is because physical activity promotes the release of feel-good hormones that uplift your mood, reduce stress levels, and improve your overall mental health. And the better you feel mental, the better you'll perform at work. You'll also excel at maintaining healthy personal relations.
Ways to Incorporate Physical Activity into Your Everyday Life
As we said in the beginning, you don't need extra time to incorporate physical activity into your everyday life. You'll be surprised to know how easy it is to make space for physical activity in your everyday life.
Below are some ways you can ensure that you're meeting the recommended levels of physical activity:
1. Walk to Work
If your workplace is close to your home, you've got an excellent opportunity to incorporate physical activity into your everyday life. Instead of driving to work or carpooling with your colleagues, why don't you consider walking to work? Walking is a form of low-intensity exercise that offers the same benefits as any other low-intensity workout. Walking will help you burn calories, strengthen your muscles and bones, and ensure a healthy heart!
2. Park Your Car Far Away
Another way you can incorporate physical activity into your day-to-day life is by parking your car far away from your destination. Start with parking your car at the end of the parking lot so that you walk all over to your office's entrance in the morning and all the way back to your car after your shift is over.
3. Take the Stairs
Most office buildings are equipped with an elevator. While you'll be tempted to step into the elevator (even if your office is on the first floor), taking the stairs is excellent practice! Even if you've to see a coworker on another level of the building, make it a habit to take the stairs. Taking the stairs is an excellent form of workout that offers just as many benefits as any low-intensity workout.
4. Invest in a Kick Scooter
Kick scooters are super-fun! But that's not all. Riding a kick scooter is an excellent form of cardio workout. When your ride a kick scooter, you aren't just engaging the muscles of your legs, but you bring multiple muscles in your body to work. Riding a kick scooter for about half an hour burns as many as 200 calories! Take a kick scooter to work if your workplace is close to your house. You can also invest in a kick scooter to ride to nearby retail stores so that you don't have to take your car out of the garage whenever you need something.
5. Use a Standing Desk
Replacing your work desk with a standing desk can also help you significantly compensate for the lack of physical activity. Working while standing burns calories, pretty much like walking. When you stand, there are micro-movements in your leg muscles to keep you upright against gravity. These micro-movements work up your leg muscles and help you burn calories.
6. Use an Under-Desk Treadmill
Another effective way to incorporate physical activity into your everyday life is to use an under-desk treadmill. An under-desk treadmill is just like a regular treadmill, just more compact and suitable to be used with a standing desk at work. With an under-desk treadmill, you can work and work out simultaneously. You don't have to leave your desk or take any extra time out from your day.
7. Use a Desk Bike
Riding a bike, as you know by now, is great exercise. You can try using a desk bike if you don't have the time or energy to ride a bicycle. A desk bike like the Home office All-in-One Desk Bike/Bike Workstation V9 is like an exercise bike with an attached desk that allows you to ride a bike without having to actually ride. You can work your leg muscles by paddling at the desk bike and continue working, reaping the benefits of two things at a time!
8. Don't Eat Lunch at Your Desk
Many people prefer having lunch at their desks, so they don't have to waste any time, especially when they've got a lot of work to do. No matter how busy you are, get off your desk and walk to the nearest café to have lunch. Sitting in front of your computer for long hours at a stretch isn't healthy anyway (due to the risk of eye strain). Walking to a nearby café for lunch will give you a break from work to help you refresh and offer you the benefits of walking!
9. Walk to Your Coworkers' Desk Instead of Emailing Them
If there's anything you want to ask your coworker, instead of emailing or calling them, walk over to their workstation. It'll give your eyes a break from staring at your computer screen, but your leg muscles will get a little worked up as well.
Final Word
Do you see how easy it is to incorporate a bit of physical activity into your everyday life? Many people assume that physical activity only means working out in the gym, but that's not true. Physical activity can be anything that works up your muscles, like walking, jogging, dancing, or riding a bike. The next time someone asks why you don't engage in physical activities, the lack of time shouldn't be an excuse!
