Make physical activity part of your daily routine
Physical activity is not all about exercise or spending hours at the gym. It includes anything we do that involves using our muscles and makes us use more energy.
Struggling to find enough hours in the day to include the recommended daily 30 minutes of physical activity?
Do you get discouraged at how expensive gym memberships are and then tend to give up on the idea of physical activity altogether?
There are other ways to ensure you get your daily dose of physical activity.
Physical activity is not all about exercise or spending hours at the gym. It includes anything we do that involves using our muscles and makes us use more energy.
Brisk walking, dancing, gardening, housework and domestic chores all count as moderate intensity physical activity. Exercise can be seen as structured physical activity. It can be aerobic like running, swimming, tennis or cycling.
Exercise can also be strength training like weight training, yoga and Pilates. Both of these types of exercise are good for your health and you should try doing some of both.
Aim for 30 minutes of moderate physical activity five times a week or 150 minutes in total during the week.
If your exercise is more intense, you could possibly get the same benefit from doing less. If your activity is very low intensity, you might have to do a little more for the same health benefits. If you want to break up your exercise into 10 minute sessions, it is also effective.
Another option is to go for a long walk on the weekend, this can count as more than one session. Exercise should be practical, achievable, safe, and you should enjoy it.
r Practical. Choose something that can fit into your lifestyle and schedule. Maybe you can walk home from work sometimes, or do some exercises at home using everyday objects, such as full cans for weights. You can be more active during your work day by taking the stairs, going for a walk during lunchtime, or standing up more.
r Achievable. If you have not been exercising recently, start small and gradually increase your exercise in duration and then in intensity.
r Safe. If you feel unsafe, make sure you exercise in daylight and when other people are around. Or join an exercise group in your neighbourhood, at church or work.
r Enjoyable. Going to the gym is not for everybody, so find something that works for you. You could start by playing a regular game of soccer with friends, go for walks in nature, or join a dancing group.
And lastly, it is advisable to check with your doctor or health care professional before significantly increasing your activity levels, especially if you have a history of cardiovascular disease.
r Information courtesy of the Heart and Stroke Foundation.
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