Hacks to increase your daily physical activity
Working out is necessary for maintaining a healthy lifestyle and can positively impact your physical and mental health. For starters, it can help improve cardiovascular health, strengthen your muscles and bones, and lower the risks of chronic diseases. It also improves self-confidence and self-esteem, as well as aid in losing weight.
But finding time to work out can be challenging. In 2018, the Centers for Disease Control and Prevention reported that less than a quarter of American adults only fulfil weekly exercise standards. Those who have a busy schedule or other commitments, do not have easy access to facilities, and are financially constrained are the ones who usually end up not working out at all.
The good thing is that many regular activities can count as workouts. You do not need equipment, hire a personal health and fitness trainer, or shell out money to perform them. You only need to do them with enough intensity and duration to get your heart rate up and challenge your muscles. Here are some examples:
Perhaps the most underrated exercise in the world that provides tons of health and weight loss benefit – walking. Walking is one of the easiest and most accessible forms of physical activity. Try to increase the number of steps you take each day by taking short walks during your lunch break or taking a stroll around the neighborhood after dinner. You can also park farther away from your destination or take public transportation and get off one stop early to add extra steps to your day.
Take the stairs
Taking the stairs instead of the elevator is an excellent way to increase physical activity. Climbing stairs is a cardiovascular exercise that engages several muscle groups. It also helps burn calories and improve overall fitness. If you work in an office building, consider taking the stairs instead of the elevator to get some exercise.
Walk or bike to work
If possible, consider walking or biking to work instead of driving or taking public transport. This hack not only increases physical activity but also reduces carbon footprint. If the distance is too far, consider getting off the bus or train a few stops early and walking the remaining distance.
Take active breaks
Instead of taking a coffee break or scrolling through social media, take an active break. Take a walk around the office, do some stretching exercises or perform some quick yoga poses. Active breaks help increase blood circulation, reduce stress and increase physical activity.
Walk during phone calls
Take phone calls while walking instead of sitting down. Walking while on the phone is an easy way to increase physical activity without disrupting work schedules. It also helps reduce sedentary time and burn calories
Shopping or leisure activity
Shopping can add extra steps to your day. Every time you need to buy essentials, always take a long way. You can also bring your car but park it further from the entrance.
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When these daily errands become too simple for you, it means you already need our comprehensive training programs. As Singapore’s best personal trainer, we can help you achieve your goals practically and sustainably.
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