Busy workdays and weeknight commitments make it a challenge to incorporate exercise into our weekly routine. One in every four Americans gets at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week. Here are three ways you can stay active during the day, regardless of your weekly commitments.
Take short walks
It’s important to get up from your desk and stretch your legs! A simple stroll to the break room, water fountain or a lap around the office building are all ways to boost your energy and activate your muscles. If you drive to work, try parking further away from the building. Instead of regularly taking the elevator, challenge yourself to take the stairs. Walk to a nearby lunch spot for takeout, rather than relying on a food delivery app. When you walk, try to gradually increase your pace. Speed walking strengthens your muscles, increases your range of motion, and improves overall fitness and endurance.
Clean your house
Though cleaning may not be your favorite activity, it keeps you moving. Housecleaning for just 10 minutes can elevate your heart rate and burn about 32 calories. Start washing your dishes by hand instead of using the dishwasher. Gardening and mowing the lawn allow for healthy amounts of time outside to soak up the sun! If you enjoy home improvement projects, then you might consider activities that provide moderate to vigorous amounts of exercise, such as painting, dusting and scrubbing.
Stand when you can
Standing uses more muscles than sitting, and it is one of the easiest ways for you to stay moving during the day. Research shows that sitting for extended periods can increase your blood pressure and blood sugar, as well as the amount of body fat surrounding the waist and abdomen. Many individuals and companies are investing in stand-up desks because standing can reduce the risk of weight gain, heart disease and back pain. Furthermore, standing may lower your blood sugar, improve your mood and boost productivity.
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