We all know that regular exercise is important but we don’t always get round to doing it. Take a look at this interesting fact from the NHS:
Adults only need 150 minutes of moderate aerobic activity per week to stay fit and healthy (dependant on health and mobility).
…that’s only about 20 minutes of activity per day or better still, 30 minutes for 5 days, giving you the entire weekend to put your feet up if you wish!
What is “moderate aerobic activity”?
The NHS tells us that moderate aerobic activity raises the heart rate, making us breathe faster and feel warmer. You can tell if you are exercising at a moderate level if you can still talk but you can’t sing the words to a song.
It’s easy to incorporate enough exercise into your daily routine and the great news is you’ll hardly even notice you’re doing it!
Sounds too good to be true? It really isn’t.
- Walk a dog
There’s no getting away from it; your (or a friend’s) beloved pooch nee to stretch their legs as much as you do. You could get up a little earlier than usual and start the day with a healthy 20 minute dog walk – we are pretty certain your body, mind (and dog) will love it once you’re out there.
- Ditch the car
Resist the temptation to jump in the car. Try walking to your destination instead. Failing that, walk to the bus stop – or rush a little to catch the bus in time. Alternatively, cycle there and you’ll most likely be getting the moderate daily activity you need.
- Get gardening
Gardening involves carrying degrees of activity, so if you are simply crouching and weeding, rather than pushing a lawn mower, you might need to spend more than 20 minutes gardening.
As well as the physical benefits, gardening strengthens other areas too: it can reduce anxiety by releasing “happy hormones”; keep our minds sharp and it can even help us sleep better.
- Do a spring clean
Cleaning is a sure fire way to achieve your 20 minutes of moderate aerobic activity, so all is not lost! Tune in to your favourite radio station, grab the bathroom cleaner and get scrubbing with gusto.
Relaxing in your freshly cleaned home is surprisingly de-stressing – it’s good to know the cleaning’s done and your home is back to how you love it.
Research shows dancing boosts your mental health and it’s a great cardio workout too. You don’t even have to go out to do it. A good boogie while cooking in the kitchen can work wonders for your all-round-fitness – who says multi-tasking isn’t fun?
So between juggling family commitments, meetings and the occasional coffee with friends – there are plenty of easy ways to incorporate exercise into your daily routine other than having to fit in an exercise class or gym session.
However, if you are looking for that extra burn, check out the NHS Fitness Studio for workouts that have been created by fitness experts which range from 10 to 45 minutes.