Without Exercising.
Being physically active is one of the best things we can do to age well, fight off disease and manage our weight. We know it’s good for us, but at the same time it can be so hard to start and keep going. So many people have bad memories of PE at school, or think that exercise means running or getting sweaty in a gym, which definitely isn’t for everyone.
However, there are plenty of ways that you can be active every day without having to put on trainers, change your clothes or pay for a gym membership. These everyday tasks can improve your fitness without you even knowing it, which can result in you living a longer and healthier life. The British Medical Journal has recently said that regular daily movement is like a “longevity jab”, which can add up to eleven years to our lifespan. Incidental daily movement reduces the risk of aches and pains, boosts your metabolism and mental wellbeing, while also helping you to be more heart healthy.
Taking the Stairs
This is my favourite way to get in a bit of easy activity, when you take the stairs you are using lots of big muscle groups, boosting your hip mobility and reducing the risk of cardiovascular disease. If you have stairs at home try doing a few extra trips every day, and at work try to give the lift a miss and use the stairs, and if you can run up and down you get an even better reward!
Get on Up
If you work from home or spend a lot of time sitting, it can really impact your health, so try to get up and move around every half an hour or so. Sit to stand movements work a wide range of muscles, and also help to improve balance and stability, all of which help prevent falls. And if you have grandchildren, play with them down at their level. This gives you lots of opportunities to get up and down from the floor, which will improve your flexibility and dexterity, as well as joining in the fun with the young ones!
Super Clean
Vacuuming, mopping and dusting can be real chores, but while you are cleaning you are also getting a good workout. You are moving a lot in different ways, and if you try to hoover or mop a bit faster you can raise your heart rate and burn more calories, and get the cleaning finished quicker!
The Outdoor Gym
Gardening is a great way to be active, as well as giving you the chance to get some fresh air. Cutting the grass, weeding, bending and lifting all mimic the effects of being at the gym, and are good ways of lifting your heart rate and working your muscles. Even pruning will work the muscles and tendons in your hand, wrist and arm, so try switching hands every now and again for a balanced workout.
Use your Feet
Almost half of people surveyed recently confessed to being so unfit that they would get out of breath having to run for the bus. You don’t have to try and run before you can walk though, try and get into the habit of walking more. Even a daily 10 minute walk could add a year to your life, and help you drop a few pounds if you can keep your heart rate up. And walking after a meal can help digestion and contribute to reducing the risk of a number of types of cancer.
Your Active Kitchen
When you are cooking, baking or even washing up you are giving yourself a mini workout. Every time you reach out, mix or stack the dishes you are boosting your flexibility, and reaching into the high cupboards gives your shoulders a good stretch, as well as your legs if you have to stand on tip toe!
A Quick Shop
If you need just one or two things from the shops, try to walk instead of driving, or get off the bus a stop earlier. If you can do small regular shops that involve walking and carrying your shopping you are onto a real winner. Having to go out shopping regularly gives you an excuse to get out and walk, and carrying bags will strengthen your arm and shoulder muscles and improve your balance and mobility.
So if you don’t fancy getting your lycra on at the gym, or plunging into the swimming pool why not try and be more active in your everyday life? You’ll see the benefits quite quickly, and it might prove to be a great way to help you feel better and age well.