Increase Your Daily Physical Activity

You can have fun at the same time as increasing your level of physical activity. You can get fit by doing a moderate level of physical activity for at least 30 minutes, five times a week. Each person’s favorite activity may be different. Running on a treadmill for an hour may be good for some but not good for others.

Ideas for doing 30 minutes of physical activity a day:

Take a short walk at lunchtime. Walking is not just good for exercise, but it also helps to speed up blood circulation in the body and concentration in the afternoon.
Discover new places around you. Walking is a good way to stay fit, and there’s no better alternative to discover new things. You can create a group to go walking together and plan a few trips every fortnight or so.
Play sports such as soccer, basketball, swimming or tennis, or join a dance class. This is a great way to be more active and make new friends as well.
Try to organize your own activity with colleagues at lunchtime. This could be a long walk or playing tennis, or in the summer months, something simple like running outdoors or playing Frisbee once a week.
Sign up to a sports center. Many sport centers offer a variety of exercises, ranging from aerobics to yoga.
Try choosing something you can do with the whole family.
It’s never too late to begin exercising. Sometimes, when people reach a certain age they prefer a physical activity such as taking care of the garden. However, it is necessary to set aside 30 minutes for this as well. You could also take a walk in the park or outdoors with friends.

People claim a lack of time as the reason for not doing physical activity. If you make exercise a part of your daily life, you’ll see that in no time you’ll be able to easily achieve your goal of doing 30 minutes a day.

Here are some examples of how to make physical activity a part of your daily routine:

Use the stairs instead of taking the elevator.
At the parking lot, park your car at the farthest point from where you are going. This way, you’ll increase your walking distance.
On the bus, get off one stop early and walk the rest of the way.
At work, instead of sending an email, get up and walk to your colleague’s desk to communicate.
Walk for 10 minutes at lunchtime and before dinner. Cycle short distances instead of driving.
In addition to increasing your level of physical activity level, be aware of the time you spend sitting or lying down. Nowadays, most jobs require sitting in the office for long hours. Many people spend the rest of their time watching television, browsing the internet or playing computer games. Try not to sit for long periods of time. Get up and move around occasionally, and think of ways to be more active in your spare time.

British Nutrition Foundation


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