Tips for promoting physical activity in our daily activities

The Power of Small Changes:

In an interview with HT Lifestyle, Dr Lakshmi Priya, MPT, MIAP, IHFA(CAPES), Diploma in Football Medicine (FIFA) at Apollo Clinic, suggested, “To make exercise a natural part of your day, start by putting realistic and specific goals, such as a 10-minute walk every day or a short workout at home. Incorporating movement into daily activities can also be effective, for example choosing the stairs instead of the elevator, walking or cycling of short errands, and exercising quickly while cooking or watching TV, all add up to more physical activity.”

She shared, “Creating a routine by scheduling exercise like any other important meeting helps build resilience. Exercise can make exercise more enjoyable and help you hold yourself accountable, so consider include friends or family in your physical activities. Leveraging technology like fitness trackers or wearables can provide variety, keeping you active inactive, incorporating movement at work, such as using standing desks or taking short walking breaks, can be beneficial.”

Fun Ways to Sneak in Exercise:

Dr. Lakshmi Priya added, “Breaking up exercise into short bursts throughout the day can fit into a busy schedule. Creating fun challenges, whether personal or with others, can add excitement to your schedule. It’s important to listen to your body and adjust the activities needed to avoid injury. Celebrating small steps and enriching yourself can also keep motivation high. Flexibility ensures you can adapt to changes in schedule your while being active. Ultimately, finding a balance that integrates exercise seamlessly into your life is key to achieving long-term health benefits.”

Dr Brunda MS, Consultant – Internal Medicine at Aster CMI Hospital in Bangalore, suggested, “One effective strategy is to identify opportunities to move throughout the day, such as dancing, cycling, yoga, exercise strength, taking the stairs, parking away from doors, or even taking short walking breaks during work. Individuals can experience significant improvements in their physical condition, including weight management A person can aim to walk a certain number of steps each day or participate in a weekly exercise class. Using technology, such as trackers or mobile devices, I can provide valuable feedback and encouragement, help people track their progress and celebrate milestones. It’s important to develop a mindset that sees exercise as an important part of everyday life.”

Turn Everyday Activities into Exercises:

Understanding that in our fast-paced, technology-driven world, it’s easy to fall into sedentary habits, Palak Dengla, Chief Medical Officer of Aster RV Hospital in Bengaluru, bursts with the power of change. a to incorporate normal movement into daily life. She’s got some practical, easy-to-use tips to boost your fitness without disrupting your schedule –

1. “Business Vacation Challenge”: The next time you’re watching TV, turn commercial times into mini-workouts. Try push-ups, squats, or jumping jacks during each set. It’s a fun way to accumulate minutes of exercise throughout the day.

2. Walk and Talk: Take your phones with you on the go. Whether it’s a work call or a meeting with friends, pop in the earbuds and walk around the neighborhood or office. You’ll be surprised how quickly the steps add up.

3. Desk Directions: Combat the dangers of sitting for long periods of time with simple desk accessories. Set hourly reminders to stand up, touch your toes, or take a good turn. These micro-breaks improve blood flow and keep muscles flexible.

4. Soleous Push ups: Be it long hours of sitting at your desk or on a plane or standing while cooking in your kitchen, one can easily fight the negative effects of blood pooling in the legs and reduce the risk of stroke. sugar by raising their heels at least 80-100. times a day.

5. Ladder Games: Elevators are convenient, but the stairs are your secret weapon for fitness. Remember to take the stairs if possible. For an extra boost, try taking two at a time or doing calf raises with each step.

6. “Squat toothbrush”: Turn your oral hygiene routine into a foot workout. While brushing your teeth, do simple squats or calf raises. It’s an easy way to strengthen your lower body without taking up too much time out of your day.

7. Food Bag Bicep Curls: Turn your shopping trips into strength training. While carrying your equipment, do a few bicep curls before setting it down. It’s an effective way to work hands and make wrapping more engaging.

8. Dance While You Clean: Put on your favorite playlist and dance while doing chores. Not only will you make cleaning more enjoyable, but you’ll also burn calories and improve coordination.

9. Park and Ride: When running errands, park your car away from the entrances. These extra steps add up over time, improving heart health and burning more calories.

10. Standing Meetings: Introduce standing or walking meetings at work. They tend to be shorter, more focused, and provide a welcome break from sitting. Plus, they naturally include more movement in your workday.

11. The “Commercial Product Workout”: Use everyday objects as exercise equipment. Water bottles can become weights for arm exercises, and a sturdy chair can be used for tricep dips or push-ups.

Remember, the key to long-term success is consistency, not toughness. Start small and gradually increase your physical effort and your body will thank you with improved energy, mood and overall health.

By incorporating these simple strategies into your daily routine, you’re not just adding movement — you’re investing in a healthy and vibrant future. So why are you waiting? Start your journey to an active lifestyle today, adding to your health for years to come.