Performing at least 150 minutes of moderate physical activity per week brings great benefits to our health over time.
Increasing your daily physical activity will allow you to enjoy good health. To get the benefits of physical activity, it is not necessary to join a gym or maintain a routine that takes a lot of time.
We may find exercising to be motivating, or uninteresting. Our routine may prevent us from training in a gym for several hours a day.
Regardless of what the opinion or the circumstance, doing at least 150 minutes of moderate physical activity per week brings great benefits to our health over time.
This is evidenced by a study carried out in middle-aged people, concluding that by doing physical activity for a period of six years, it reduces the risk of premature death in the future.
There are many simple ways to increase our daily dose of physical activity, and without realizing that we are doing it, giving the body a greater performance and, of course, a better state of health. Let’s look at some of these ways:
1. Take a walk
The benefits of walking are numerous. Research has shown that our life expectancy can be prolonged, depending on how fast we walk. Even more so, if we take it as a daily physical activity .
We can then walk from home to work, if it is close by. Choose your favorite: go for a walk with friends on a weekend, in the park or in the mountains. You only need half an hour of walking a day.
2. Riding a bike
Riding a bike, alone or with friends, is an excellent way to increase our physical activity.
Taking a daily walk, or commuting from home to work, by bicycle, can reduce the risk of cardiovascular disease. In addition, it tones and strengthens our legs, and allows us to lose weight.
This type of activity, along with other aerobic activities, can help fight aging . You can then start by taking a daily bike ride lasting no more than 20 minutes, 4 to 6 times a week.
3. Use a stress ball
Either when sitting at the computer, or checking the cell phone for a while, or lying down watching television. All this can be accompanied by the use of an anti-stress ball in the hands.
Anti-stress balls help improve circulation, treat rheumatoid arthritis conditions, relieve stress , stimulate nerves, and provide strength to the wrist and fingers.
Best of all, it can be done at any time of the day, and it is quite entertaining.
4. Do chores or household activities
You can keep the body active and increase physical activity by doing daily chores, and even more so when you have a lot of free time or leisure. Therefore, it is advisable to sweep, wash or mop the house.
If we accompany these activities with a little of our favorite music, which makes us dance, we will most likely end up burning some calories without realizing it.
5. Spend time with your children .
Children have a lot of energy to do various activities . And in this case, if we have children, then we can accompany them to play for a while, be it a football game, baseball or swimming in the pool for a while.
All this improves our spirits and increases our routine of physical activity necessary to stay healthy. It’s just a matter of setting aside a little time to share with them.
6. Go grocery shopping to increase your physical activity
Walking to the supermarket can increase our daily physical activity.
Generally, many choose to go on a weekend to buy food and utensils at the supermarket with their own car.
Inside the supermarket, they usually ask for a cart to place the things they are buying. Well, we can change this routine. We can go to the market without the car, and if it is close to home, walk.
Once inside, we ask for a basket to load the purchased products into it. Back home we can bring what we have bought in bags, distributing the weight on each arm.
7. Carry our things and implements in a different way
If you are someone who is used to walking a long distance and carrying things in a backpack on your back , then change the place where you usually carry them. For example, you can carry the loaded backpack with your right hand for fifteen minutes, and then switch it to your left hand.
This would allow the body not to get used to bearing weight in one position, but would help other parts of the body to be active.
However, going to a gym or exercising cannot be condemned. Rather, it is possible to combine each of these activities with a little aerobic exercise, once or twice a week, or on weekends, everything will depend in the end, on our disposition.