It goes without saying that you should make exercise a part of your lifestyle. Aim to exercise for about 30 to 45 minutes daily – 5 to 6 times a week. You want a mix of cardio and resistance training so that your muscles are toned, and your cardiovascular system gets a workout too. However, besides your exercise sessions, it’s best to get as much activity in your day as possible too. By making a few small and simple changes, you’ll be amazed to see how many more calories you burn. It may not seem like much if you looked at each change on its own, but when put together, drops make an ocean. Let’s look at a few ways you can add more activity to your daily life. So here are 9 ways to increase your daily activity to improve your heart health.
1. Walk whenever you can
If the store or mall is within walking distance, walk there instead of taking the car. If it’s too far to walk, park your car at the furthest lot away from the entrance. When using a shopping cart, return it all the way to the store instead of leaving it at the lot.
This extra walking will help you to get more exercise. Besides walking, you can also cycle. If your workplace is near enough to cycle but too far to walk, cycle instead.
2. Take the stairs
Stair climbing is a fantastic way to strengthen your legs and improve your stamina. Use the stairs whenever possible. The escalators and elevators will not help you burn calories or make your heart stronger.
3. Stand more
Stand whenever you can. If you have a desk with adjustable height, you can stand for an hour, and sit for a while to rest while you work… and then stand again. If you’re on public transport like a train or bus, offer your seat to someone else and stand. You’re burning more calories when you stand.
4. Do more errands
Offer to do more chores at home. Take out the trash. Rake the leaves. Sweep and mop the floor. If it’s snowing outside, shovel your driveway and offer to do so for the neighbour too. Not only will you get good exercise, but you’ll make your spouse and neighbours happy too.
5. Squeeze inactivity
Any opportunity can be used for exercise. Watching TV and the commercials come on? Guess what? You have time for 20 push-ups or 20 squats, etc.
Talking on the phone? Stand and talk. Or do a half squat and talk in that position. Your thigh muscles will burn and get a good workout, while you groan on the phone.
6. Ankle/wrist weights
Get yourself a pair of the ankle and/or wrist weights. Wear them and go about your day. The extra weight on your limbs will create resistance and you’ll burn more calories.
7. Swiss ball
Get a Swiss ball. You can use it when you’re at your desk or watching TV or even reading. Since it has no backrest and the ball is round, you’ll constantly need to engage your core muscles to keep you balanced. This will burn more calories even while you’re seated, and it’ll also tone your core.
8. Manual over automation
Do the dishes manually rather than use a dishwasher. Sweep instead of using a vacuum cleaner. Use manual labour to replace whatever tasks are accomplished with the help of technology. While you can’t microwave your food with your bare hands, you can mow the lawn with a push reel lawnmower rather than one that uses a motor.
9. Use a pedometer
Wear a pedometer to see how many steps you take daily. It’s often said that 10,000 steps a day are a good measure. So, measure your activity and increase it whenever you can.
Use these tips to add more activity in your life. In this way, you’ll strengthen your body, burn excess fat and improve the health of your heart. It’ll also lower your risk of heart disease. Good things come to those who sweat.
Now you can try these 9 ways to increase your daily activity to improve your heart health. This can be part of your new years’ resolution.
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This website is written by a regular human. I am not a Health Professional. Please get professional medical advice for your specific health needs.