The benefits of physical activity can be obtained in many ways and there is no need to become an athlete or gym goer, nor spend large sums of money on equipment, clothing or accessories.
The World Health Organization recommends that adults (18-64 years) engage in at least 150 minutes per week of moderate-intensity physical activity.
Here we share 10 strategies to start a more active and healthier lifestyle by exercising at least 30 minutes a day:
1. Get active early: Start your day with 15 minutes of stretching and muscle-strengthening exercises you can do at home like sit-ups, sit-ups, and push-ups.
2. Reduce sitting time during the day: Do not sit unless absolutely necessary. For example, stand up every time you talk on the phone or cell phone in the office. Other activities of daily life can also be carried out standing up: meetings, having coffee, reading the newspaper, waiting for a shift at the bank.
3. Replace the car, taxi, bus and van with your legs: Walking and cycling are increasingly signs of development and indicators of population health promotion in countries. The use of these means of transport allows you to enjoy daily and pleasant exercise while helping to reduce traffic stress, take care of your pocket, maintain a healthy weight, improve mobility in the city and take care of the planet by reducing the carbon emissions.
4. Exercise at your workplace: Change the routine of the office and improve productivity at work by walking meetings in the nearest sector or park. Take the stairs instead of the elevator, take active breaks and make use of the sports facilities or agreements with sports centers that your company offers.
5. Walk, walk and walk: Identify times in your day when you can include a few extra steps. For example, if you are traveling by car, park away from the entrance. If you travel by bus, get off a few blocks before your destination and walk. Get together with your friends in a park and have a coffee while walking.
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6. Do you already have a dog? Several studies have shown that people who have pet dogs tend to be more physically active than people who don't have a dog at home.
7. Make sure you’re friends with an active person: Physical activity is more enjoyable if done in good company. Having a friend who shakes your laziness and reminds you of your goals in those moments is always a great blessing!
8. Tend to a garden: If you love plants and flowers, creating and maintaining a garden will help you increase and maintain your weekly physical activity levels. Remember to use protection for your knees and not to exert force in the wrong position to avoid back pain.
9. Dance like Latinos: It is said that Latinos have dance –movement– in their blood. If you are Latino, you have no excuse and if you are not, you can always learn. Put on two or three songs you like and dance to them! If you dance 30 minutes a day, every day, you can get all the benefits of exercise while enjoying the music and the son that you like the most.
10. Use technology to be more physically active: There is currently a wide variety of mobile applications, web platforms and video games that facilitate access to virtual trainers, training plans of different intensities and challenges or games that involve energy expenditure.
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Learn more about Life Saving tips that will help you remain healthy at Home.
To stay healthy socially, mentally, and physically start a workout, avoid junk food and live a disease-free life.
