Everyday exercise

Adding regular physical activity into your daily routine is one of the best things you can do for your health. Having a busy life can make it hard for you to find time to exercise, but there are lots of ways you can add more movement into your day without it being a chore. Here are some ideas to get you started.

1. Park your car further away than you need to

Rather than trying to park as close to your destination as possible, park a little further away and walk. Not only will you get more exercise, it will probably be less stressful as you won’t be battling with everybody else for a parking space.

2. Go for a walking meeting or get outside at lunchtime

Going for a walking meeting is fun, invigorating and gets your creative juices flowing. All that fresh air and blood pumping to your brain is great for problem-solving, too. Go for a power walk or run during your lunch break. If you have an hour for lunch, it might be the perfect time for a quick session at the gym.

Even if it’s just a quick walk for 10 minutes, with a change of scenery and some vitamin D, you'll be recharged for the afternoon. 

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3. Move often, don’t sit for long periods of time

The research is pretty clear here – there are health risks associated with sitting too much. Our bodies are designed to be upright so too much sitting interferes with how your heart, digestive system, joints and muscles work. It's also been linked to increased risk of stroke, heart disease, diabetes and some types of cancer. If your job requires you to sit for long periods, make opportunities to stand up and stretch, move around, have an active break before returning to work. Standing desks were thought to be the answer, and they may be helpful, but even standing for any length of time can be harmful. The best thing is to move around to keep your muscles and joints in good condition and keep your blood flowing. If you get caught up in work and forget to take breaks, try setting a timer to on-the-hour 'stand up and move' breaks.

4. Use things furthest from your desk

Use the bathroom that's furthest from your desk or, even better, one that’s on a different floor. The same applies to the printer, water cooler and anything else in the office.

5. If it’s less than 1 km away, walk or bike

This is a great rule to apply to your life. If your destination is less than 1 km away, try to walk, jog or bike, rather than jumping in your car. You’ll feel good and save petrol. With biking, you can cover a lot more ground, so consider getting to and from work on your bike instead of using a car or public transport – as long as it's a safe option. 

6. Take the stairs

This is a no-brainer. Avoid the lift and escalator and take the stairs.

7. Get off the bus/train a stop earlier and walk

This is another great way to squeeze exercise into your day and you might save some money, too.

8. Stretch while watching TV

Use the time when you're watching TV to do some stretches, planks or squats. Stand up during the commercials or, if you’re really up for it, stand up during the show and sit during the commercials. You could also use some weights (or cans of vegetables) to do some arm exercises when watching TV.

9. Play with your kids

Playing with your tamariki is a great way to get moving. Bounce on the trampoline, play hide and seek, tag, or whatever game they come up with. You’ll get moving, have fun and your kids will love you for it! Instead of dropping them off to sports such as netball or football, offer to coach or help out on the side lines. This will help you to keep moving while you stay involved in their activities.

Image credit: Freepik

10. Use technology

Fitness apps and wearable devices can help you set reminders, track your progress and monitor your activity levels. Seeing the number of steps taken or calories burned each day can be a good motivation to keep going. Listening to a podcast or some music while you're walking can make it more fun, or try dancing to your favourite music while you get ready for work.  

11. Set a goal and work towards it

Ever wanted to walk one of Aotearoa’s beautiful tracks, enter a sports event or complete a 5 km fun run? Setting a measurable, attainable and realistic goal will help you get there. Find out more about goal setting or goal setting, problem solving and motivation apps that could help you. 

12. Get a workout buddy – or dog!

Being active with others is a great way to stay motivated. Arranging to meet a friend to workout or walk with is a great way of making sure you both turn up. Having a furry friend at home is a great way of getting you out of the house – dogs need regular walks, no matter what the weather!

13. Already active?

If you’re already active, then now might be a good time to increase your physical activity levels.

• Join a sports club, local team or community group (eg, kapa haka). Community centres, local papers and local Facebook pages are a great way of finding out who's meeting in your area.
• Try a new activity, such as swimming, or take up a hobby such as dancing or gardening. Mixing up different types of exercise is good for your mind and body and meeting new people is an added bonus.  
• Keep it interesting and work on different parts of your body. Do a combination of moderate, vigorous and strength-based activities. 

Note: If you have a history of cardiovascular disease you should talk to your healthcare provider before starting any new physical activity.