There are many ways to introduce a little more activity into your day. Check out Jenny Craig’s Coach Sam’s top 10 tips to increase physical activity:
1. Start with your commute
First thing in the morning is a great time to get exercise done, try walking to the station, taking the stairs or simply introducing some extra steps where you canIf your morning commitments just don’t allow it, try again in the afternoon or evening to re-energise, or to help you shake off the stress of that busy day.
2. Choose An Activity You Enjoy (like dancing!)
Explore a number of different types of exercise, until you find the one (or the ones) that fit. It is so important to find something that you enjoy, it will help you to stay committed for the long term! It may be walking, swimming, cycling, yoga, pilates, group classes, team sports, or even something that’s just good fun like dancing.
3. Buddy Up
Workout with a friend or family member – this helps motivation and accountability, encouraging you to stay committed to your exercise plans. If you have children or a dog, try saying yes to the park as often as you can, it’s a great way for all of you to get out in the fresh air and enjoy the benefits of being active.
4. Plan It Into Your day
Schedule exercise time into your day like you would an appointment, this way it is locked in, the time is set aside and you can work everything else around it. You might even swap a coffee date with a friend for a walk with a take away coffee, you’ll get the social benefits of catching up, as well as the physical benefits of some movement.
5. Get out amongst nature
There are many benefits to getting outside and spending a little time in nature. In the warmer months, it’s often easier to coax yourself outdoors. A walk around the block or a summer boot camp will draw you to explore new and exciting environments, as well as enjoy the benefits of a little nature immersion. Extra bonus? Vitamin D!
6. Celebrate The Small Wins
Focus on any improvements week to week, you do not need to progress rapidly when starting a new exercise routine. It might be as simple as taking the stairs instead of the lift whenever you can.
Set yourself a long-term goal and work towards it by gradually increasing the amount of physical activity you’re doing. Remember to take time to be acknowledge and be grateful for your achievements along the way.
7. Break It Up
If you can’t manage a 30 minute session at the end of the day, split it up, you might complete 10 minutes in the morning, 10 minutes at lunch time and 10 minutes after work or in the evening. Accumulating physical activity can be just as effective as completing it in one session.
8. Measure Each Workout
Use a smartwatch or fitness app on your phone to track you progress and achievements – this can be a great motivator. It can also be a great way to set goals – if you’re averaging 5000 steps per day this week, try to make your new average 6000 steps each day next week.
9. Make A Commitment
Join into some fun team sports or group fitness sessions at the beginning to lock in accountability and help motivate you. You’ll be inspired by those around you, and inspired to get your money’s worth if you’ve paid upfront!
10. Start Small
When getting started, focus on simply creating a habit of daily movement. Look for ways to be more active on your commute to work, perhaps you could cycle for part of the journey or get off the train or tram one stop early and walk.
When it comes to planning activity, start by focusing on daily movement, and once this is easy for you, you can focus on increasing the duration of your daily movement. This helps it from seeming too overwhelming at the start.