You Don't Have To Frequent A Gym To Be Physically Active

Technological advancement has promoted a sedentary lifestyle. People sit for hours working on the computer. Many individuals and even children are glued to screens watching films, TV shows or playing games. The busy schedule thousands of people experience daily isn’t helping matters.

People are always in a hurry to reach their destinations. Consequently, they may end up not walking even short distances. These individuals board vehicles to their businesses and offices. Such lifestyle reduces their level of physical activity and can increase the risk of certain diseases.

I do manage to perform a few repetitions of press up in the mornings and a walk (not daily) in the evening. The exercise at the beginning of each day awakens my mind and prepares me to face the busy day. During the weekends, I handle more household chores. However, I would love to increase my level of physical activity.

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Physical activity can increase your lifespan. It is not limited to exercises. Some activities you perform at home can also keep you active. Dedicate some minutes each day to tasks that can improve the level of your activeness.

Benefits of increased levels of physical activity

Daily exercises can improve your wellbeing. You don’t need to visit the gym daily for workouts. There are activities you can perform at home to keep fit and improve your health. Besides, performing household chores can also improve your level of physical activity. Even when you have a help at home, handling in a couple of tasks daily will be helpful.
Regular physical activity can minimize the risk of health issues. You may enjoy the following benefits if you are physically active.

Reduce the risk of cardiovascular diseases

Heart attack and stroke have become the leading causes of death across the globe. However, engaging in a moderate aerobic intensity activity for at least 30 minutes daily will lower the risk of these diseases. Besides, the regular physical activity can improve your cholesterol levels and help you maintain a healthy blood pressure.

Lower the risk of type 2 diabetes

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Research shows that regular physical activity can help individuals suffering from type 2 diabetes manage their blood sugar level. Also, it can lower the risk of developing this health condition. Increasing your level of physical activity can extremely lower the risk of type 2 diabetes and other metabolic disorders.

Improve mental health

Physical activity can distract you from worries. It can also improve your sleep pattern. Engaging in exercises may block negative thought and lighten your mood. Studies confirm that exercises can help people suffering from depression. Few minutes of muscle-strengthening and aerobic activities for at least three times a week will improve your state of mind.
Visiting the gym or joining a club that promotes physical activity seems a good idea when you are depressed. Besides benefitting your mental health, the interaction with others will increase your social contact.

Reduce the risk of some cancers

Regular physical activity can improve the health of cancer survivors and keep them fit. There are claims that it can lower the risk of developing lung and endometrial cancer. However, studies show that physically active individuals have a lower risk of colon and breast cancers.

Maintains healthy weight

Though diet can play a role in controlling your weight, physical activity helps a lot. However, the extent of physical activity required for weight management varies among individuals. A mix of vigorous-intensity and moderate intensity exercises can help you to maintain a healthy weight. However, you will need to increase your level of physical activity if you want to lose some weight. A change in your diet can also facilitate weight loss.

Strengthens your muscles and bones

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The skeletal framework supports the body and aids movement. The bones can lose their density as a result of aging. Such a condition can make an individual vulnerable to fractures. As you age, it is vital that you take care of your bones and protect them. Healthy muscles, bones, and joints will enable you to perform your daily activities.

Moreover, moderately intense bone and muscle strengthening activities can slow bone density loss. Consequently, these exercises can prevent fracture, especially hip fracture that can cause adverse life-changing effects in older adults. Regular physical activity can also improve conditions involving joint pain such as arthritis.

Besides, practicing muscle-strengthening exercises can help you build strong and healthy muscles. Gradually increasing the weight used and the frequency of the repetitions can also increase your muscle mass. Though it is not risky to improve your level of physical activity, you have to increase little by little.

Reduces the risk of functional limitations

Physical activity energizes you to perform your daily activities. However, people that are physically inactive may find it difficult to perform some tasks including climbing the stairs as they age. Muscle-strengthening exercises can help improve your mobility. Already experiencing functional limitations? Improve your level of physical activity and you can carry out your daily activities.

Lower the risk of falls

The risk of falling is high among older adults. However, the regular physical activity can help prevent such an incident. Studies show that practicing moderate-intensity aerobic activities as well as balance and muscle strengthening exercises can lower the risk of falls. A regular brisk walk can be helpful.

I can’t visit the gym regularly

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Physical activity can reduce the risk of certain diseases that can cause death. Exercises performed in the gym are helpful but there are other activities that can make you physically active. You can increase the number of low-intensity physical activities you carry out daily. Handling household chores when you are at home can also be beneficial. Besides, reducing the time you spend sitting can be helpful.
You can start any of these activities and gradually improve your level of physical activity. However, these tips can help you to make physical activity part of your daily routine.

Handle household chores

Performing tasks in your home will enable you to walk around and exercise parts of your body. You can wash dishes manually and clean the house. Cleaning your home is an ideal workout. It makes you walk around and stretch your muscles as you work.

Yard work

Trimming the hedge, mowing the lawn, pulling the weeds, and raking the leaves can increase the level of your physical activeness. Performing these activities work on your muscles and can help you burn some calories. Besides, you can engage in gardening.

Opt for the stairs

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Escalators or elevators can quickly take you to any floor in a building. However, using the stairs can improve your physical activity. It is advisable to take the stairs for short distances. You may not find it easy to use this option if you want to ascend or descend a number of floors. Ideally, you can use the stairs for a few flights before using the elevator to reach your destination.

Take walks

Frequent walks can help you to be physically active. You can go for a walk in the evenings alone or with a friend or family member. A family walk is an opportunity to spend some time with your relatives. You can also turn your meetings with your friends or co-workers into “walk meetings.” Strolling while discussing with your companions, allow you to have some physical activity.

You can also use part of your lunch break for a short walk. It can make you lively. However, you can still walk if you don’t have the time to do so during lunch break. Parking your car at the farthest part of the parking lot might be helpful. Such action forces you to walk a bit further. You can park your vehicle far from the front door when you arrive at your office, mall or any destination.

Active transportation

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Cycling is an ideal workout for your body. It can help you lose some calories and maintain a healthy weight. A bike ride to work or business is a great way to start your day. Besides, enhancing muscle flexibility and joint mobility, regular cycling can relieve anxiety and stress. Spice up your leisure time with bike rides. Cycling with kids can be fun.

Research shows that taking public transit can make you physically active. Such transportation option may involve walking from one stop to another. Obese individuals who regularly take public transit stand the chance of improving their condition.

The above suggestions can help you to improve your wellbeing. Adequate intake of water can keep you hydrated and may reduce hunger pangs. In addition, it can make you urinate often. The trips to the washroom give you the opportunity to walk around.

Besides, you can use a pedometer to measure the level of your physical activity. This device records the number of steps you take daily. A pedometer can motivate you to walk often.

I may get hurt if I am physically active

Fear can prevent you from overcoming premature death caused by stroke and heart attack. You have the chance to live longer if you are physically active. Many individuals believe that they may get hurt if they boost the level of their physical activity.

You don’t need to start with vigorous exercises. There are various low-intensity activities you can practice. You can start with brisk walking and gradually perform other exercises. The risk of a heart attack increases only when you suddenly become physically active. Hence, it is advisable to start with less vigorous activities and gradually boosts your level of activeness.

You need to see a doctor for a pre-exercise screening before you start any physical activity. This procedure will help identify individuals with health conditions that may increase their risk of medical problems due to the increase in physical activity. Pregnant women and people suffering from health issues such as cardiovascular diseases need to consult their physicians for their recommended limit of physical activity.

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Regular physical activity can benefit your health. You can adjust your daily routine to integrate activities that can improve your wellbeing. You can take a bike ride rather than using your car. Try walking your children to school on most days of the week if you have time and the distance is not far. Besides, reducing the time you spent watching TV will be helpful.

References
Physical Activity and Health
10 Simple Ways To Increase Your Physical Activity
Health Benefits of Physical Activity
Physical Activity : Its Importants
Improving your Health through Physical Activity