In our modern world, it is tough to find time to exercise. We all have our duties in life: work, family, etcetera. Since we are already swamped with so much to do and so little time, it may seem like a hopeless desire to get in a workout. Even though it feels unattainable at times, staying physically active is imperative for keeping yourself healthy and away from diseases. Examples of diseases that regular exercise can help steer clear from obesity, diabetes, and heart disease.
Good news! You do not need to spend hours at the gym for the best results. Simply adding more movement to your daily routine can make all the difference in how you feel health-wise.
Source: Pixabay
Why Is Exercise Important?
Before we get into the nitty-gritty of movement and how it can be your savior, let us first understand why exercise is imperative for our overall well-being. Physical activity benefits your health in a variety of ways, such as:
- Improving cardiovascular health
- Decreasing the risk of chronic diseases
- Increasing mood and mental health
- Building stronger muscles and bones
Incorporating Movement Into Your Daily Routine
Here are some simple ways to stay active, even if you have a busy schedule:
Take the stairs
If you have an option, it is best to choose the stairs over the elevator to your office. Transitioning to that instead of going on a lift is a phenomenal way to get your heart rate pumping and even burn off some calories.
Walk or bike to work
Walking is hands down one of humans’ preferred ways to stay active worldwide. If you live within walking or biking distance of where you work, cut out all that driving time and walk instead. It will save time, keep you moving, and allow fresh air.
Do desk exercises
Busy execs often find themselves chained to their computer at a desk for hours with no break whatsoever. That is not good for you mentally or physically. To combat this problem, make it a point to squeeze in exercises while sitting at your desk throughout the day: stretch those legs, go on a quick lap around your office, do something!
Find opportunities to walk
There are various places we go each day that we could turn into an opportunity for exercise if we wanted it enough. Try taking walks during lunch breaks or parking far away from where you need to take a short jog.
Do household chores
Not only will cleaning be beneficial in keeping your household clean. But also in keeping yourself active. Mopping, vacuuming, and washing dishes all offer great minute amounts of exercise when done right.
\
Take active breaks
It is imperative as someone who has a sedentary job like being an Executive Assistant that you take 15 minutes every hour to move around- even stretch! Lots of people often choose their phone as an activity they choose during breaks. But replacing that with some quick light exercise would do wonders for them.
Incorporate exercise while watching TV
We have all found ourselves melting into our couches after work and turning the TV on to relax. Regardless if you decide to work out at home, go to the gym, or even the park. You can do simple exercises such as squats, lunges, or crunches during commercial breaks.
Source: Pixabay
Benefits of Moving More
In the same way, we have brought up the health benefits and tips to stay active above, there are a few more reasons why it is vital to incorporate movement in your daily life.
- More energy
- Better sleep
- Sharper focus and productivity
- Less stress and anxiety
- A stronger immune system
Case Study: How Movement Helped A Busy Professional Stay Active
Sarah was a marketing executive who could not seem to find time for exercise. She was always too busy with work, and any free time she had she did not have the energy. Knowing full well her health was at risk, as we all need exercise, she could not figure out how to fit it into her life. Then it hit her—incorporating more movement into her day-to-day life could be the solution.
She started by taking the stairs instead of the elevator at work, then worked desk exercises into her breaks. Sarah also bought herself a standing desk so that she’d be forced to move while working. To no surprise, these changes made a huge difference in Sarah’s overall health. Her mood improved throughout the day, as did her energy levels.
Statistics On Physical Inactivity
The World Health Organization is not shy when saying physical inactivity is one of our risks for global mortality they say it’s the fourth leading cause of death worldwide—and many studies back them up. One study published by the American Heart Association shows sitting for more than nine hours each day increases your chances of dying early by 40%. They all make one thing clear: we need to move more.
Conclusion
Getting active doesn’t have to take away from your day or require complex planning. Simply making small changes and finding ways to incorporate movement will reap rewards you can see without taking too much time from your schedule. Remember that even a little bit counts towards building your better self!
