I wish I knew how much physical activity you are currently engaging in so that I might be in a position to better respond to your question.
However, if don’t have a history with engaging in physical activity, then I would start of by taking 10 minute walks throughout the day. The science says you should accumulate 200 minutes of physical activity per week just for health.
I do hope this has been of help to you.
Here are some things you can do to increase your daily activity:
You can walk instead of driving if you can. When you go to the store, movies or out to visit with a friend, park your car as far as possible and then walk. You can use the stairs when available and carry your groceries to your car instead of using the cart. If you have the option of working while standing up, then you should take that option instead of sitting all day behind your desk. If you need to communicate with co-workers, you can just walk to your co-workers’ desks to discuss face-to-face instead of emailing. You could also challenge yourself to get up and change the channel, turn the ceiling fan on, etc. instead of using the remote.
If you have dog, use it as an excuse to go for a long walk and not just around the corner. While you are at the bus or the train (or waiting for just about any reason), you can stand up instead of sitting down. Use a self-propelled mower instead of one with a motor when cutting the grass. Shovel snow manually instead of using a snow blower. These are some of the ideas I pass on to my clients and most of them are now enjoying doing all these activities. They don’t even think they are doing any type of exercise. After some time, it feels second nature to them, and the extra calories burned by making these simple changes really add up.
I hope this helps,
Do you keep a journal or log of how much activity you are currently engaging in? Without knowing more about you…if you are sedentary or active…we could be telling you to do something that could lead to overdoing it.
Otherwise, do everything possible by hand instead of using machines…wash dishes, hang laundry, dig, shovel, walk, etc. If you are sitting, stand. If you are standing, walk.
I like to park farther away and walk; saving the closer spots for someone who really needs it. I also prefer stairs to elevators; good to know where stairs are for an emergency, anyway.
You’ve gotten some great response already. I often suggest to clients to find extra ways to “move” throughout the day to increase their activity level in addition to exercise or what they’re already doing.
As well as a lot of the activities Harris mentioned, you can also carry bags from your car to the house, one at a time. You can play or dance with your children or spouse after dinner. Walk around the house while talking on the phone. Walk around or play with your other children if waiting at a child’s sporting event. Use a stability ball instead of a desk chair. Use a printer that’s further away at work. Get up and go visit the person you need to send an email to. Go for a 15min walk during your lunch hour.
Have fun with it! I’m sure you’ll find lots of ways to move throughout your day!