Finding the right exercise routine is just as important as finding the right hat or undergarments. According to behavioral scientists, the key to staying fit is to find physical activities that work for you, just like finding the right size for your body. The good news is that you don’t have to spend hours at the gym or commit to team sports to stay physically active. Even short bursts of activity throughout the day can have a positive impact on your health.
Marie Murphy, a professor of exercise and health, explains that the idea of having to sweat for at least 20 minutes is no longer valid. 10-minute sessions are just as effective, and even shorter periods of physical activity can still benefit you. It’s like taking care of the small things, which eventually adds up to significant benefits.
The official UK guidelines recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week, along with strength exercises and reducing sedentary time. But you can easily exceed these guidelines by incorporating short bursts of activity throughout your day, and you don’t need any special equipment. Murphy suggests simple activities like running up a few flights of stairs or engaging in small bouts of exercise when you have limited time.
In fact, breaking up your physical activity into multiple sessions throughout the day may even be better than doing it all at once. Sitting for prolonged periods can counteract the positive effects of exercise, so taking short breaks to move around can be advantageous.
With that in mind, here are 23 exercises that you can easily incorporate into your daily routine.
1. Sit on the floor in various positions while watching TV to improve posture and increase muscle activity.
2. Use the stairs for calf raises to strengthen your calf muscles and hamstrings.
3. Do side leg raises to target your outer thigh muscles and hip abductors.
4. Stretch your shoulders with a tea towel after doing the dishes to counteract rounded shoulders.
5. Take the stairs instead of using lifts or escalators to shed weight and improve aerobic capacity.
6. Stand on one leg when brushing your teeth to improve coordination and brain function.
7. Practice handstands against a wall to build confidence and strengthen your entire body.
8. Do wall press-ups with a spine stretch to strengthen your shoulders, arms, and chest while improving thoracic spine mobility.
9. Take the stairs two at a time to save time, increase calorie burn, and work your muscles.
10. Visualize your head being suspended from a golden thread to improve posture and alignment.
11. Master the sit-to-stand test to improve balance, core strength, and lower body strength.
12. Perform squats while waiting for the kettle to boil to strengthen your lower body, core, and burn calories.
13. Keep circling your feet to improve circulation and prevent stiffness.
Incorporating these exercises into your daily routine can make a significant impact on your overall health, and they can be done without much time or special equipment. It’s about finding what works for you and making physical activity a regular part of your lifestyle.
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