Strategies to incorporate physical activity into daily life

Physical exercise is the state of physical well-being, health, and wellness and the ability to perform sports, occupations, and daily activities. Physical well-being is usually achieved through proper nutrition, moderate-intensity physical exercise, and adequate rest.

All adults need to work harder and sit less to improve their quality of life in terms of mental, emotional, and physical health. For adequate health benefits, adults need at least 150-300 minutes of moderate-intensity or vigorous-intensity physical activity, 85-150 minutes per week, or equivalent physical exercise. It is important to take a break between physical exercises at least 10 minutes apart.

Beneficial for a small amount of physical exercise and staying active for a short time throughout the day. It is important to exercise at least twice a week for all major muscle groups. After about 12-15 repetitions, the muscles become tired.

Pregnant women should be supervised by a healthcare provider who can monitor the progress of the pregnancy. Pregnant women can consult their healthcare provider about how to adjust their physical activity during pregnancy and after the baby is born.

The benefits of physical activity can be obtained in many ways and there is no need to become an athlete or gym fan, nor invest large sums of money in equipment, clothing, or accessories. The World Health Organization recommends that adults (18-64 years) get at least 150 minutes a week of moderate-intensity physical activity. Here we share 10 strategies to start a more active and healthy lifestyle by doing at least 30 minutes of exercise daily:

1. Get active early

Start your day with 15 minutes of stretching and muscle-strengthening exercises that you can do at home like sit-ups, squats, and push-ups. Go through this short routine regularly to improve your strength, posture, and energy level in the morning.

2. Decrease sitting time during the day

It is not felt unless it is indispensable. For example, stand up every time you are going to talk on the phone or cell phone in the office. Other activities of daily life can also be carried out by standing up: meetings, drinking coffee, reading the press, waiting a turn at the bank, in a doctor's office or office. Even working on the computer, eating, and watching TV can be done standing up if you adapt a height-adjustable desk or install a shaker-type table. Be creative!

3. Replace the car, taxi, bus, and van with your legs

Walking and cycling are increasing signs of development and indicators of promoting the population's health in countries. The use of these means of transport allows you to enjoy daily and pleasant exercise while helping you reduce stress from traffic, watching your pocket, maintaining a healthy weight, improving mobility in the city, and taking care of the planet by reducing traffic carbon emissions.

4. Exercise at your workplace

Change the routine of the office and improve productivity at work by conducting meetings by walking in the sector or the nearest park. Take the stairs instead of the elevator, take active breaks, and use the sports facilities or agreements with sports centers that your company offers. You can be a driver of change in your work environment by promoting exercise to your colleagues and managers. You can even advocate with the administration for structural modifications that promote exercise, for example, decorating the stairs or fitting a room with mats, dumbbells, and elastic bands.

5. Walk, walk and walk

Identify times in your day when you can include a few extra steps. For example, if you are traveling by car, park away from the entrance. If traveling by bus, get off a few blocks before your destination and walk. Get together with your friends in a park and have coffee walking. Walk to the supermarket and carry your groceries back home. Make your day a little more physically demanding by walking more and more.

6. Do you already have a dog?

Several studies have shown that people who have pet dogs tend to be more physically active than people who do not have a dog at home. If you like pets and need extra motivation, having the company of a dog may be the solution for you. Walking, jogging, and playing are some activities you can do with your canine friend to stay active.

7. Make sure you are friends with an active person

Doing physical activity is more enjoyable when done in good company. Pedaling to work, taking a lunch break, taking an active break, or taking a dance class after work are examples of activities that can best be enjoyed as a couple or in a group. Staying motivated to exercise is one of the great challenges that everyone faces at some point in their life. Having a friend who shakes you off laziness and reminds you of your goals in those moments is always a great blessing!

8. Take care of a garden

If you like plants and flowers, creating and maintaining a garden will help you increase and maintain your weekly physical activity levels. This practice — common among older adults — will help you strengthen your legs, arms, and trunk while maintaining a beautiful oasis in your home. Remember to use protection for your knees and not to use force in the wrong position to avoid back pain in the back.

9. Dance like Latinos!

Latinos are said to have a dance — movement — in their blood. If you are Latino you have no excuse and if you are not, you can always learn. Put on two or three songs that you like and dance to them! Dance them in the morning when you wake up, or as an active break from work, or in the afternoon at home to relax. By dancing 30 minutes a day every day, you can reap the full benefits of exercise while enjoying the music and sound you like best.

10. Use technology to be more physically active!

Historically, technological development goes hand in hand with the increase in sedentary lifestyles. However, many mobile applications, web platforms, and video games facilitate access to virtual trainers, training plans of different intensities, and challenges or games that involve energy expenditure. Use technology to motivate yourself to be more active, faster, more agile, or stronger!

Moving is an innate action for the human being and not doing it makes him sick and kills him. You don't have to be born with the super genes of Olympians to benefit from the effects of regular exercise. Just pick the strategies that work for you and implement them starting today for the rest of your life.