More exercise in everyday life is important for our mental and physical health. We give you 7 tips that can help you move more often.
In an everyday life that is often characterized by sitting and comfort, many of us find it difficult to integrate enough exercise into our everyday lives. But regular physical activity is crucial for our health and well-being.
The German Heart Foundation recommends exercising for 30 minutes at least five times a week. The movement doesn’t necessarily have to be a sweaty workout. Even moderate walks or cycling are sufficient. With this in mind, you can easily incorporate more exercise into your everyday life and forego comfort.
We give you seven tips on how you can easily implement this.
More exercise in everyday life: That’s why it’s important
Sufficient exercise is essential to increase health and well-being. According to the Federal Center for Health Education, more exercise in everyday life helps to improve mood and thus promote mental health. Exercise can also prevent diabetes, cancer and osteoporosis. The risk of cardiovascular disease also decreases through exercise.
Finally, regular exercise in everyday life helps prevent obesity. This is mainly due to the so-called NRLA concept. ‘Non-exercise activity thermogenesis’ (NEAT) is the energy that we use during all activities that do not involve sleeping, eating or exercising. It ranges from the energy we use to go to work and type messages to the energy we use for gardening or simply fidgeting.
These physical activities, which occur more or less incidentally, increase the metabolic rate considerably. It is therefore not surprising that thermogenesis or heat production accounts for the majority of a person’s energy needs outside of rest.
So it doesn’t always have to be a hard workout: small activities on the side are often enough to integrate more exercise into everyday life and to keep us fit and healthy.
1. More exercise in everyday life: Walking
(Photo: CC0 / Pixabay / javipolinario)
The simplest rule for more exercise in everyday life: walk instead of using the car or public transport. Alternatively, you can cover longer distances by bike if you are able. This is not only healthier, but also cheaper and more environmentally friendly.
2. Stairs instead of elevator
Use the stairs at every opportunity and avoid using the elevator. When you climb stairs, you can not only stimulate your cardiovascular system and improve your endurance, but also strengthen your leg and butt muscles.
3. More exercise in everyday life: Don’t sit for too long!
Especially in jobs that require you to sit almost exclusively, you should consciously take breaks. To get more exercise in your everyday life, you can, for example, stretch and stretch to relieve tension or go for a short walk. It can also help to stand occasionally while working and, for example, take small steps to the right and left or stand on one leg every now and then.
4. More exercise thanks to gardening
(Photo: CC0 / Pixabay / Lynniet17)
If you have a garden, you can use it to accommodate more exercise in your everyday life. When weeding, planting and watering, you take several steps and repeatedly tense your muscles. This way you can spend time in your green oasis, grow vegetables and flowers and increase your activity at the same time. Gardening also has a therapeutic effect for many.
If you don’t have your own garden, you might find an urban gardening project near you or use balcony plants.
5. Exercise in your free time – even without sport
Do you sit most of the day but don’t feel like exercising after work? Then you can alternatively plan activities with friends or family that require you to exercise moderately together. For example, plan a short bike ride to the lake, go on a hike or a walk in the forest, or organize outdoor games.
6. More exercise in everyday life: with music and dance
Movement should, first and foremost, be fun. That’s why you can, for example, consciously take breaks from dancing, turn on your favorite music and dance around the apartment or garden. Music is often an important motivator to move more. Dancing with friends and family may be even more fun.
Tip: This also helps to motivate yourself while cleaning – and dusting, wiping and scrubbing themselves can be a little workout.
7. Sport for more exercise in everyday life
(Photo: CC0 / Pixabay / AndrzejRembowski)
Of course, you can also get more exercise in your everyday life through sport. Try to find a sport that you enjoy. You can find tips here: Sick of exercise? This is how sport finally becomes fun
Then try to set fixed times for exercise several times a week. For example, you can do a yoga session before work, go for a quick jog during your lunch break in your home office, or take time for a workout in the evening. You can find further tips that can help you stay motivated here: Finding sports motivation: This can help you.
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