Consistent exercise in real life is crucial to maintaining good health. Even if you don't have to take the time to exercise, there are various ways to increase the amount of physical activity in your daily life. Here are some practical examples:
1. Exercises to use when moving:
- Walking: Walk or bike for short distances. When using public transportation, it is also a good idea to get off one or two stops in advance and walk.
- Access stairs: Take stairs instead of elevators or escalators. It can be tough at first, but once you get used to it, it becomes a good cardio workout.
- Standing on public transportation: When using a bus or subway, try to balance by standing instead of sitting can help strengthen your core muscles.
- Cycling: Use your bike as a means of getting around, such as commuting to work or grocery shopping, or enjoy it as a leisure activity on the weekend.
2. Simple exercises to do at home:
- Stretching: Simple stretches in the morning and evening can help increase flexibility and relieve muscle tension.
- Indoor exercise: Regular bodyweight exercises such as squats, lunges, planks, and push-ups are effective in strengthening muscles. It is important to do it consistently every day, even if it is for a short time.
- Cleaning and household chores: While doing household chores such as cleaning, laundry, and washing dishes, you can burn calories and increase physical activity.
- Yoga or Pilates: You can follow along at home by watching YouTube videos or apps. It helps with flexibility, strength, and balance.
3. Simple exercises at work:
- Regular stretching: If you sit for a long time, get up and stretch every 1 hour to prevent muscle tightness and improve blood circulation.
- Move around the office: Speak on the phone or walk around rather than sitting.
- Take advantage of your lunch break: After lunch, take a short walk or do some light movement.
- Access stairs: Take the stairs instead of the elevator.
- Simple bodyweight exercises: You can sit on a chair and do simple exercises such as leg lifts and ankle rotations.
4. Exercise in your spare time:
- Walking and hiking: Find a nearby park or mountain to walk or hike. Exercising in nature can also help relieve stress.
- Jumping rope: This is an effective cardio exercise that can be done in a relatively small space.
- Dance: Dancing to your favorite music is a fun way to exercise.
- Exercise with your pet: Walking or playing with your dog is not only good for you but also for your pet's health.
Tips for sticking to real-life exercises:
- Start with small goals: Rather than planning too much from the beginning, start with small goals that you can do and gradually increase them. (e.g., walking for 10 minutes every day)
- Make it a habit: Make exercise a habit by connecting it to a specific time or activity each day. (e.g. 10 minutes stretch after breakfast)
- Have fun: Choose an exercise or activity that you enjoy so you can stick to it.
- Surround yourself with those around you: Exercising with family, friends, and colleagues can motivate you and make you more enjoyable.
- Try variety: Try different types of exercises to keep you from feeling bored.
- Don't get too focused on results: Focus on consistent action rather than short-term results.