Recommendations for increasing physical activity during the day

In today's society, where sedentary routines and full-time work occupations are the norm, finding ways to increase physical activity throughout the day has become essential to maintaining a healthy lifestyle.

This session offers practical recommendations for incorporating more movement into your daily life, which will not only benefit your physical health, but also your overall well-being.

The Importance of Daily Physical Activity

Physical activity is a crucial component of healthy living. Not only does it help maintain an appropriate body weight, but it also improves cardiovascular health, strengthens muscles and bones, and contributes to mental health.

Despite these benefits, many people find it difficult to incorporate physical activity into their busy daily schedules. Here, we present recommendations to overcome this challenge and make physical activity an integral part of your daily life.

Walk More

One of the simplest and most effective ways to increase physical activity is to walk more. Here are some ways to do it:

• Walk or Bike to Work: If possible, consider walking or biking to work instead of driving or taking public transportation.

• Use the Stairs: Avoid the elevator whenever possible and take the stairs instead. This not only burns calories, but also strengthens your legs.

• After Meal Walks: Schedule short walks after main meals. In addition to improving digestion, this will give you regular physical activity.

Get Active at Work

For those who spend most of their day at the office, here are ways to incorporate physical activity into the work environment:

• Get Up Every Hour: Set reminders to get up from your desk every hour and stretch or take a short walk around the office.

• Ball Chairs: Consider replacing your office chair with a yoga ball. Balancing on the ball engages core muscles.

• Standing Meetings: If you have one-on-one meetings, consider holding them standing or taking a walk instead of sitting in a conference room.

Incorporate Exercise into Your Routine

Exercising regularly is essential, but you can also increase your daily physical activity in the following ways:

• Exercise Intervals: perform short intervals of intense exercise, such as jumping jacks, push-ups or squats, throughout the day. These can last less than 5 minutes but will increase your heart rate.

• Stretching: Spend time stretching throughout the day. This not only improves flexibility, but also reduces muscle tension.

• Exercise on Break: If you work from home, consider doing simple exercises during your breaks. You can do arm exercises, sit-ups or stretches while waiting for a call or email.

Take Advantage of Technologies and Apps.

Today, there are many apps and technologies that can help you track your physical activity and keep you motivated:

• Tracking Apps: Use fitness activity tracking apps on your phone or smartwatch to set goals and measure your progress.

• Virtual Trainers: Fitness apps offer guided workouts and training plans that you can do at home or at the gym.

• Activity Reminders: Set reminders on your phone or watch to make sure you move regularly throughout the day.

Good planning can help you incorporate more physical activity into your daily life:

• Schedule Exercise Time: Schedule exercise on your calendar as if it were an important appointment. Treat it with the same seriousness as your other obligations.

• Meal Preparation: Spend time preparing healthy meals at home instead of relying on fast food options or home delivery. This allows you to have control over your nutrition.

Take Advantage of Social Opportunities

Exercising in a group can be fun and motivating:

• Group Classes: Join yoga, dance, spinning or other group activities in your community.

• Family Activities: Engage in physical activities as a family, such as hiking, outdoor games, or sports.

Remember that physical activity should be enjoyable and adapted to your fitness level. Listen to your body and don't push yourself too hard at first. The goal is to create a sustainable habit.