Today’s blog will offer expert physical therapy advice on how to incorporate physical activity into your daily life…
Staying active is crucial to living a long and healthy life. However, fitting exercise and even any physical activity into your daily routine can be difficult. Whether it’s because of a busy schedule or a health condition, getting the daily exercise you need can be challenging. Here are five easy ways to stay active:
1. Making Small Changes to Your Daily Routine
- Taking the stairs instead of the elevator
- Choosing to take the stairs instead of the elevator is a simple yet effective way to add more physical activity to your day. This can be done almost anywhere, whether you’re at work, shopping, or at home. Climbing stairs not only helps to increase your heart rate and improve cardiovascular health but also strengthens your leg muscles and burns extra calories.
- Adding your pain management exercises into your daily routine.
- Using water bottles as a dumbbell.
- Using a standing desk
- Sitting for long periods can be very harmful to your health, leading to issues like poor posture, back pain, and decreased circulation. Using a standing desk can help mitigate these problems by encouraging you to stand more throughout the day. If a standing desk isn’t an option, make it a habit to take regular breaks to walk around and stand. You can also do simple exercises and stretches at your desk to keep your body active and reduce the negative effects of prolonged sitting.
- Make time for 30-sec-stretch or mobility, using a timer while at work 30 seconds every hour or 2 can add up to a total of 5-6 minutes daily.
- Get proper rest
- Adequate rest is essential for overall health and well-being. Our body heals itself the most when we are asleep.
- Aim for 7-8 hours of sleep every night to ensure your body has enough time to recover and rejuvenate. Proper sleep helps to improve your mood, boost your immune system, and enhance your physical and mental performance. Prioritizing rest is a crucial part of maintaining an active and healthy lifestyle.
2. Walk Everywhere
Walking is one of the easiest and best forms of exercise, but are you taking advantage of all your opportunities to walk? Instead of driving to nearby places, try walking—it’s a great way to get fresh air and stay active. Skip the drive-through and walk inside the store instead. Or even park farther away from entrances to squeeze in extra steps. Here are a few tips to encourage more walking:
- Choose comfortable shoes: If your feet are sore because of poorly fitting shoes, you’ll be less likely to spend time walking. Don’t know what’s the best shoes for you? Our physical therapist at Jeevam Therapy can help select the best shoes for you!
- Use a tracker– A pedometer is a low-tech item that counts the number of steps you take. Even with some phones and smartwatches, you can figure out how many steps you took in the day. Here are some fun apps that make walking fun:
- Fit for Battle
- An adventure game that uses movement to complete epic quests
- Zombies, Run!
- You’re put into a post-apocalyptic world, run to survive!
- Pokemon Go!
- Walk around to catch Pokemon
- Fit for Battle
- Walk with a partner– Having someone who will keep you accountable will help you stay motivated on the days you don’t feel like walking.If you can’t walk with friends in person, use the app StepUp to compete with them based on your steps.
3. Get a Pet
Getting a pet, especially a dog, can be a game-changer for your activity levels! With a furry friend by your side, you’ll find yourself more motivated to move. Whether it’s playing fetch in the park or going for daily walks together, pets make exercise enjoyable and fulfilling. Spending time outdoors with your pet not only boosts your physical health but also enhances your mental well-being by reducing anxiety, easing depression, and combating loneliness.
4. Cook Your Meals at Home
Cooking at home offers more than just healthier eating—it’s also a fantastic way to stay active and burn extra calories. When you’re standing, moving around the kitchen, and engaging in tasks like chopping and mixing ingredients, you’re engaging in physical activity that can contribute significantly to calorie expenditure compared to dining out. Beyond the cooking process itself, activities like grocery shopping, pushing a cart, and cleaning up after meals further add to your overall activity level. These combined efforts not only promote physical health but also instill a sense of accomplishment and satisfaction in preparing wholesome meals for yourself and your loved ones. So, next time you’re considering dining out, think about the extra benefits—both physical and mental—that come with cooking a delicious meal at home!
5. Visit a Physical Therapist
At Jeevam Therapy, we believe in the power of physical activity to transform your health and well-being! Whether you’re recovering from long-term injuries or managing chronic conditions like arthritis, our expert physical therapist is here to help. Through personalized treatment plans, we can alleviate pain, enhance mobility, and boost your energy levels. Our tailored exercise routines are designed to improve your stamina, strength, and flexibility, catering to both athletic goals and everyday activities. Whether you’re aiming to excel in sports or simply want to move with greater ease and endurance, physical therapy at Jeevam Therapy offers a wealth of benefits to keep you active and thriving.
Making small adjustments to your daily routine can have a big impact on your activity level and overall health. If you’re looking to enhance your well-being, consider scheduling an appointment with us. Our team is dedicated to helping you improve your physical fitness, mobility, and quality of life through personalized care and expert guidance. Contact our Metuchen and Paramus, NJ offices today and learn about the next steps for you with screening at our clinics for a nominal fee!
Source:
- https://thestepupapp.com/
- https://www.physiotattva.com/blog/20-fun-ways-to-exercise-stay-active-and-healthy
- https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more
- https://www.slashgear.com/1482055/apps-that-will-make-morning-walk-fun-list/
