Posted by Company Wellness | Posted in Company Wellness, Wellness Programs | Posted on 08-07-2010
We all know that physical activity is an important part of health and well-being. But sometimes it’s hard to find time for physical activity.
Lack of time is the number one barrier that people say prevents them from participating in exercise on a regular basis.
The good news is that even short sessions of physical activity help your health. Research has shown that 10-minute sessions that add up to between 30 and 60 minutes a day can produce significant health benefits.
Likewise, there are numerous ways busy people can use to be more active. These strategies include –
• multi-tasking
• being active at work
• being active with loved ones
• scheduling activity into daily life
Different strategies work for different individuals . Being familiar with the different strategies is key to adopting and maintaining an active lifestyle.
Read on to check out strategies you can attempt. With enough commitment, some of them are sure to work for you.
Strategy #1 – Multi-tasking
The first strategy you can try is multi-tasking. This means doing things you already do, but in a more physically active way.
This way you get done what you need to get done and you get exercise at the same time.
For example, you’re already travelling to work and other places. Instead of taking the automobile or the bus every time, try using active methods of transportation like biking, skating, walking and skateboarding.
If you can’t use active transportation for a whole trip, attempt to be active for at least part of the trip. If you are riding the bus, for instance, get off several blocks early and walk the rest of the way.
Active transportation benefits your body by increasing your activity level, and it also benefits your neighbourhood and the environment by decreasing the number of cars on the road.
You can also get exercise while doing housework and chores.
When you are working around home, attempt to be creative and look for the active option. for example, if you are cleaning the crack between the fridge and the counter, why not move the fridge so you can clean the area better and build your strength at the same time?
For outdoor work, opt for the old-fashioned way of doing things, as they’re ordinarily more active. for example, use a snow shovel rather than a snow blower.
Strategy #2 – be Active at Work
Many Americans spend eight hours a day or more working at a sedentary job. Here are several simple ways to keep your body moving during the workday.
The exercise will revitalize you and help you be more productive.
When you’re working at your desk, attempt sitting on a stability ball or disk for part of your day (30 minutes to an hour). This gives your back and abdominals a workout.
Take active breaks at least once a day. During your coffee break, attempt doing some yoga, stretching or taking a quick walk.
You might find that walking up and down the stairs several times does a better job of rejuvenating you than the java jolt.
Speaking of the stairs, take them in lieu of the elevator whenever you can. The stairs in your building are an opportunity to get your heart pumping.
Organize walking meetings at work. Getting outside and having meetings in a less formal establishing is a excellent way to be active, makes the workday more fun and encourages creative ideas for work projects.
Strategy #3 – be Active With Your Loved Ones
Do physical activity with your family, friends, neighbours and pets. With this strategy, you and your loved ones are doing some excellent multi-tasking together – enjoying quality time with each other and getting some physical activity that you all need to be healthful.
Go for walks, swims or bike rides together. Play Frisbee, soccer and other games and sports together. When you take your kids to the park, play with them instead of just watching them play.
Many community facilities offer classes that keep you and your children active at the same time. Research these classes and take one or two.
You can even be active when you’re watching your children do activities without you. for instance, when your child plays hockey, take the opportunity to walk up and down the stairs in the stands several times.
When you feel self-conscious about doing it alone, why not gather a group of parents to do it together?
Strategy #4 – Schedule Exercise into Your Day
Schedule your physical activity directly into your daytimer. Make sure to set a specific time and place for exercising. Make your physical activity appointments a priority, just as important as any other appointment you put in your daytimer.
To help you stay committed to your physical activity appointments, you could want to make appointments that involve other individuals - such as by meeting with a fitness trainer, taking an exercise class or jogging with a friend.
If you’re not sure how many appointments to make or what you ought to be doing during your appointments, try consulting with a fitness trainer. A fitness trainer can help you create a physical activity plan and schedule.
The bottom line – determine what works best for you. Experiment with the strategies. Find inspiration by talking to other individuals about how they keep active and what strategies they use.
Be creative and patient while you find out what strategies work best for you. And be aware that your “best strategy” may change from time to time.
With enough effort, you’ll discover what works for you. Then, run with it!