Exercise and physical activity often become the last priority on a busy schedule, yet staying active is one of the most essential habits for maintaining good health. And if things do slip, these health and fitness tips are perfect for getting back on track.
Even when other responsibilities leave little room for lengthy workouts, finding small moments for short bursts of movement can make a big difference. Every effort, no matter how small, contributes to overall well-being. Choosing enjoyable activities can make staying active more appealing, while tracking progress can provide a sense of accomplishment. Learning a few quick and simple exercises is useful for days when time is limited, and creating a realistic plan that fits into a person’s lifestyle and routine can make it easier to stay consistent.
What are the benefits of being active?
Being active provides so many benefits. It can:
- improve long-term health
- reduce the risk of a heart attack
- increase energy levels
- assist with weight management
- improve cholesterol levels
- lower blood pressure
- strengthen bones and muscles
- promote relaxation and a sense of contentment
- enhance immunity
- support better sleep
- boost mood and encourage a positive outlook on life
- increase concentration and alertness
- enhance productivity at work
- reduce the risk of cognitive impairment with age
- Increase overall happiness and health.
Is the gym too much? Try walking!
Fitness tips like “join the gym!” and “start working out!” are not very helpful. We probably already know what we should be doing; it’s figuring out how to do it that is the problem. Some people don’t have the time or the funds to visit the gym every day or work out with a trainer. For many older people, being in a gym environment can also be quite intimidating, and some of the exercise equipment can be too complicated to use.
It’s important to recognize that even a small amount of exercise is better than none, and activities can be kept simple and quick when time is limited. One of the best fitness tips we can offer is called walking, ideally brisk walking. Walking is more effective than many people think, and simply adding a few extra steps to your day can make a significant difference. There are many fitness wristbands and mobile apps that track daily steps, and the 10,000 steps a day considered by FitBit and other such programs as being the optimal amount of daily steps may not be a set fact, but it does give one something to aim for.
Walking burns between 90 and 200 calories every 30 minutes, depending on speed, incline, and body composition. So, one of the simplest fitness tips is to pack those steps in by simply making a few small changes to your daily routine. Take the stairs instead of the elevator, or park a bit further out from the front of work or the supermarket to boost activity levels.
How to fit activity into a busy schedule
Not everyone has a routine. Every day can be different. Some people may have a block of time for exercise on certain days, but on other days, it may be shorter. Whatever the day brings, here are some fitness tips suggestions to try.
- Exercising early in the morning can be a great way to start the day before schedules get busy. Morning people can set an alarm and begin their routine right away. For those who find mornings challenging, trying at least two days of early exercise may lead to unexpected enjoyment and the motivation to continue.
- Exercise sessions should be scheduled in a diary or calendar. When they are already planned, it becomes easier to arrange other activities around them.
- Committing to exercise with someone else makes it much harder to cancel, as it creates a sense of accountability.
- Choose a genuinely enjoyable exercise. Swimming should not be chosen over running if running is preferred, and solitary sports should be avoided if the fun and social aspects of a team sport, such as basketball, are more appealing.
- Consider the travel time involved. A walk or run can start from anywhere, but going to the gym requires a bit more time.
When scheduled exercise is difficult to achieve, these fitness tips can help fit in 5 to 30-minute blocks without disrupting the day.
- Physical activity can be combined with existing tasks, such as walking the dog, shopping, or doing household chores.
- When unloading groceries, arms can be strengthened by lifting the milk bottle a few times before putting it away.
- Consider whether the car is necessary, or if walking or biking could be an alternative.
- Get off the bus one or two stops earlier than usual and walk the remaining distance.
- Instead of calling or emailing a colleague at work, employees can walk to their workstation.
- When stuck at a work desk, legs can be stretched out in front, arms raised, shoulders rolled, and trunk rotations attempted.
- Arrange standing or walking meetings instead of sitting.
- The stairs should be taken whenever possible, instead of the lift or escalator.
Multi-task:
- While waiting in line, balance on one foot for a few seconds, then switch to the other. Gradually, the length of time spent balancing can be increased.
- While talking on the phone, individuals can stand up and perform leg raises or toe stands to strengthen their legs.
- While waiting for the kettle to boil, do a few wall push-ups or calf stretches.
- While brushing teeth, do 10 squats.
- While watching television, do some stretches and core exercises, pedal a stationary bike, or do some jumping jacks.
- Stretch to reach items in high places and squat to look at items at floor level.
Not all tips will work for everyone, so it’s important to choose strategies that fit one’s body and routine.
But what if I’m a busy parent?
Trying to find the time to exercise when you have kids can be tricky. But it can be done with some help.
- Plan family outings and holidays that include activities such as hiking or swimming.
- At the beach, go for a walk or swim, explore the rockpools, or fly a kite.
- Walk or cycle to school with the kids once or twice a week instead of driving them.
- Park a 10-minute walk from school and walk the kids there.
- Walk or cycle to a café or a friend’s house for play dates.
- Play together as a family. Go for a bike ride, play tag, start up a football game, or take a ball to the park.
- Families can plan activities that involve walking, such as visiting the zoo, the park, a school fair, a fun park, an art gallery, or a museum. These outings ensure plenty of time spent on their feet.
Healthy eating strategies
It’s natural to enjoy a treat now and then. After all, who doesn’t love a slice of pie? The key is moderation and balancing it out with extra activity, like a brisk walk to burn off those additional calories. However, there are healthier food choices and easy swaps one can make to reduce their caloric intake without reducing enjoyment.
- Eat a healthy snack before eating a big meal, such as a piece of fruit or some vegetables and hummus. This will reduce the likelihood of over-indulging.
- Prioritize ordering the healthiest dishes when out for a meal or at a gathering. That includes salads, vegetable dishes, and proteins, while taking smaller portions from the high-fat dishes.
- Keep healthy snacks at work to prevent dipping into the office treats.
Plan time for an after-meal walk – even just a 10- to 15-minute brisk walk will suffice. - Beverages are a real killer. Sodas and fruit juices are often filled with sugar and are a waste of calories. Stick to water, or lightly flavored waters, and reduce any alcohol consumption.
Healthy cooking strategies
- Use olive oil, avocado oil, or coconut oil instead of butter or margarine
- Choose whole-grain pastas and rice over their white counterparts
- Avoid frying. Instead, roast, bake, steam, grill, or air fry
- Skim the fat off the gravy
- Cook chicken and turkey without the skin
- Try making a crustless pie or quiche
- Replace heavy milk with skim milk
- Avoid frosting on cakes and pastries, and instead use fruit or fruit sauce
It’s especially important for individuals with high cholesterol or type 2 diabetes to maintain a healthy diet. Taking medication helps, but healthy eating is still important to manage these chronic conditions.
And of course, don’t forget to take any prescription medication. Set a reminder to ensure this doesn’t happen. Not taking meds or taking a double portion are equally as dangerous. Seniors are more likely to find themselves in these situations than younger adults or children whose parents are in control of their medication schedule. Drug overdoses in seniors are especially prevalent during the December/January holidays.
Health and fitness tips like these might not be enough. Food intake and exercise affect the gut and how food is digested. It also affects immunity to pathogens like bacteria and viruses. There are many dietary supplements available from health food stores that help the immune system. A couple that we love are the Immune Pack and MycoFormulas Immune Defence.
FAQs
What is the meaning of active living?
Active living is about incorporating physical activity into your daily routine. This could mean choosing the stairs instead of the elevator, having a walking or standing meeting, biking to work, doing yoga during your lunch break, gardening, playing with your kids, walking your dog at the park, walking between buildings at work, or even going for a swim.
How to become active daily?
Try standing instead of sitting whenever possible, such as on a train or bus. You could also get off the bus a stop or two early and walk the rest of the way. If you’re driving, consider parking farther from your destination, even at the far end of the parking lot, to sneak in some extra movement.
How much exercise per day?
Adults should aim for at least 150 minutes of moderate physical activity each week. This can be broken down into 30 minutes a day, 5 days a week. In addition, it’s important to include muscle-strengthening exercises on at least 2 days of the week to stay healthy and strong.
How many steps a day for an active lifestyle?
Most adults should try to walk between 8,000 and 10,000 steps each day to maintain general fitness. However, the exact number can vary depending on factors like age, fitness level, and personal health goals.
How long to work out a day?
Try to get at least 30 minutes of moderate exercise each day to stay healthy. If you’re looking to lose weight, maintain weight loss, or reach specific fitness goals, you might need to increase your activity level. It’s also important to reduce the amount of time you spend sitting throughout the day.
