Simple Ways to Stay Active Every Day

Why Do We Need to Be Active Every Day

Finding the time or motivation to exercise can be challenging for many of us. However, integrating physical activity into our daily routines is crucial for maintaining overall health and well-being. In the past, people naturally engaged in physical labour through daily tasks at home or in the fields. Today, with the convenience of modern technology and transportation, it’s more important than ever to make a conscious effort to move our bodies every day.

According to the World Health Organization (WHO), adults should aim for 150 to 300 minutes of moderate-intensity exercise each week, while children should engage in 60 minutes of moderate to vigorous activity every day. For adults, striving for the upper end of 300 minutes per week is particularly beneficial. If 150 minutes feels overwhelming, consider breaking it down into manageable sessions—20 to 25 minutes of brisk walking daily, combined with simple exercises to engage your upper body.

Incorporating small activities into your daily routine can significantly improve your health. Here are some simple habits you can adopt!

Small Steps to Keep Your Body Active

• Choose Stairs Over Elevators: If your knees are healthy, opt for the stairs whenever possible.

• Walk More: Aim for 5,000 steps a day by walking to local shops, your office, the train station, or nearby parks.

• Engage in Housework: Activities like cooking, cleaning, and gardening not only keep your home tidy but also help you stay active and improve circulation.

• Practice Chair Exercises: If you have a desk job, take breaks every half hour to do chair exercises. Lift your arms and shoulders, move your feet, raise your legs, and twist your torso.

• Do Calf Raises: While standing—whether waiting for a bus, an elevator, or even while cooking—make a habit of doing calf raises by standing on your tiptoes.

• Incorporate Deep Breathing: Practice deep breathing to stimulate your lung muscles and improve overall well-being.

Taking just under 5,000 steps a day can reduce the risk of premature death from various causes and benefit your heart and circulatory system. Since 5,000 steps roughly equate to a 3.7 km walk, it’s easy to fit this distance into your daily life by walking to shops, offices, parks, and more.

Start integrating these small changes into your routine today to enhance your overall health and well-being!