If you find yourself spending extended periods of time seated, then yes, that description aligns with your activities.
In today's fast-paced world, finding time for physical activity can be a challenge. However, the World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate-intensity physical activity per week, along with two days of muscle-strengthening exercises [1]. Here are some practical strategies to help you incorporate these recommendations into your daily life.
Setting SMART Fitness Goals
Setting Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) fitness goals is a great starting point. For instance, aiming to walk for 10 minutes after work 4-5 days a week is a manageable and measurable goal that can help you gradually build up your physical activity [1].
Breaking Activity into Manageable Segments
Breaking your activity into manageable segments can also help increase consistency. This could mean three 10-minute sessions daily or shorter bursts like 5 minutes of cycling or walking [3][5].
Using Reminders and Scheduling Tools
Using reminders and scheduling tools, such as phone alarms or fitness trackers, can be instrumental in staying on track until activity becomes a habit [1].
Incorporating Physical Activity into Daily Routines
Incorporating physical activity into your daily routines can make it more accessible. Choosing low-impact activities like brisk walking, cycling, swimming, or elliptical training, especially for joint support, can be a great way to start [5].
Gradually Increasing Activity Duration and Intensity
It's important to gradually increase activity duration and intensity to prevent injury and build endurance. Start low and progress slowly over weeks or months [4].
Including Muscle-Strengthening Activities
Adults should include muscle-strengthening activities on at least two days a week. These could be simple bodyweight exercises, resistance bands, or weightlifting sessions [4].
Spreading Activities Throughout the Week
Spreading your activities throughout the week can help establish a routine and fit better into busy schedules. Making physical activity a regular habit rather than one continuous workout is key [4].
Splitting Aerobic and Strength Sessions
If time allows, splitting aerobic and strength sessions into different times of the day can increase overall activity without strain. For example, you could do a morning workout with weights and an evening brisk walk [2].
In conclusion, the focus is on making physical activity achievable and consistent by integrating moderate exercise and strength training into everyday life through goal-setting, gradual progression, reminders, and varied, joint-friendly activities suited to individual preferences and schedules [1][3][4][5]. So, whether it's parking a car further away, taking the stairs, or going for a walk during a phone call, every bit of movement counts. Let's embrace an active lifestyle and reap the benefits of reduced disease risk, stress relief, and improved overall health.
[1] World Health Organization. (2020). Global recommendations on physical activity for health. [online] Available at: https://www.who.int/publications/i/item/9789240015388
[2] Health Knowledge Foundation. (2019). The benefits of exercise. [online] Available at: https://www.healthknowledge.org.uk/knowledge-resources/the-benefits-of-exercise
[3] Mayo Clinic. (2020). Exercise: Finding time for fitness. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20046261
[4] American Heart Association. (2020). Physical activity. [online] Available at: https://www.heart.org/en/healthy-living/fitness/physical-activity
[5] Arthritis Foundation. (2020). Exercises for arthritis: Low-impact workouts. [online] Available at: https://www.arthritis.org/health-wellness/healthy-living/fitness/low-impact-exercises/exercises-for-arthritis-low-impact-workouts
- Promoting a health-and-wellness centered workplace, integration of fitness-and-exercise into daily work routines can stimulate productivity, reduce stress, and improve employee well-being [2].
- For improved health outcomes, it's vital that workplace wellness programs emphasize nutrition as well, offering guidance on making nutritious choices and promoting health-conscious eating [3].
- To foster a comprehensive health-and-wellness culture, businesses can implement education sessions about the science behind exercise, nutrition, and stress management to empower employees to prioritize their well-being [1].
