Simple everyday activities such as standing or even walking can be used to replace the hefty price tag of a gym membership when trying to maintain physical health and prevent lifestyle diseases.
According to a recent report from the World Health Organization (WHO) on physical activity, being active is important and can help to prevent some lifestyle diseases.
Th report further encourages governments to enact policies that would encourage physical activity and noted that lack of activity could lead to 500 million people developing lifestyle diseases by 2030.
Like most Jamaicans, you probably spend most of your time sitting at work or on a couch for hours binge watching a Netflix series.
But, at the same time, you wish to have a healthy lifestyle and exercise everyday.
Luckily, there are many ways that someone can be active without actively exercising or going to the gym.
Here are five simple activities you can do throughout the day to increase physical activity.
1. Power walk to and from everywhere
Walking is something that we do everyday but simply picking up the pace while walking can do a lot.
According to Gavin Van De Walle, a registered dietitian and master’s degree holder in human nutrition and exercise physiology, the average walking pace for an adult is three mph.
But, the faster you walk and the more you weigh, the more calories you burn.
So, pick up the pace the next time you walk somewhere, even if it is to grab a snack or go to the bathroom.
2. Park far away
A good parking spot is often described as one that is close to the entrance of a building but parking far away can slightly increase physical activity.
The extra two or five minutes that you will have to walk when you park far away can help you to burn more calories and be more active throughout the day.
Bonus tip: Add a powerwalk to this step and you will burn even more calories.
3. Clean daily
Cleaning is another way you can increase physical activity.
With the holiday season coming up, cleaning is a Jamaican tradition that will see you moving furniture, sweeping and wiping – all activities that can help you to burn calories and stay active.
A 150-pound person can burn 85 calories per half hour through light cleaning, while vigorous cleaning burns 102 calories in 30 minutes, says Rich Gaspari, a personal trainer.
4. Stand up at work
While at work, most people spend their time sitting at a desk and typing on a computer, sometimes never leaving the comfort of their seat.
This significantly reduces physical activity, especially since the majority of a person’s week day is occupied by work.
According to Gaspari, standing while at work can improve the endurance in your legs and help you to burn calories. It is also a good way to stay active, especially if you stand and sit multiple times throughout the day.
5. Dancing
Dancing is another way you can increase physical activity in a fun way.
Whenever we hear our favourite songs we sway to the beat, moving every body part to the lyrics or beat.
Dancing is a big calorie burner, says Gaspari, zapping more than 200 calories for every half-hour on the floor.
So, if the thought of lifting a steel bar or running on a treadmill does not excite you, try dancing to your favourite song.
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