This drop in physical activity represents a serious problem, especially in disaster and emergency situations. Most people report convenience, cost, and time as their main excuse for not being more physically active, and are giving up on exercise at alarmingly young ages. Luckily getting physical activity can be done basically anywhere, at any time, for free.
People often think that becoming physically active means that it requires a gym membership and strenuous exercise with a trainer. While there are benefits to taking those approaches, there are simpler ways to incorporate physical activity in your day at low to no cost with low impact exercises.
For those that report having a schedule that is too busy as an excuse to neglect health this situation can be remedied easily by setting a schedule. Simply locate 30 minutes of free time and allot it for physical activity, this can even be done while watching TV.
Gardening is an option for physical activity that will also provide food to eat and beautiful landscaping. As an added benefit the exposure to nature will have positive effects on your overall health.
Catching up on yard work and household repairs will not only improve your home while crossing items off your to do list such as fixing some floor boards, overall these tasks will help to get you moving.
While at work, make the most of your breaks by taking walks around the office or around the block, walk to the farther bathroom, and take the stairs more often. Simply standing rather than sitting at a desk all day may seem like it won’t be worthwhile, but it has been shown to be helpful.
Taking some time to play with children or pets is a great way to be more physically active, and it is a great way to get in some active time outside in nature.
While you are sitting there reading, listening to music or watching TV you could be doing this on a stationary bike to get that heart pumping.
Taking the stairs is great exercise, and it is free. Consider taking the stairs next time, or getting off the elevator a few floors early to walk the rest.
Most people try to park as close to entrances as possible, trying parking farther away to get in some walking time.
If you use public transportation try getting off one or more stops early and walking the rest of the way. You can even use a bike to get to work, or use that a few stops early from your destination to peddle the rest of the way.
Organizing your home and/or garage is a lot of work, and it also means physical activity while taking stock of what you have in your home, what needs to be repaired, and what you still need or can clear away.
Go to more places where you can walk such as a zoo, museum, mall, library or a park. Weather permitting parks are ideal places to walk and enjoy the weather. Keep in mind that many people have taken up walking in malls when the weather is bad outside, going to a mall does not have to mean spending money.
Hobbies can also be a great way to get in physical activity such as hiking, dancing, bird watching, and photography. Most hobbies can even be done with a group or friends to make them even more enjoyable.
Plan activities/outings that you can do with friends and family such as bike rides, swimming at the beach, frisbee, volleyball, tennis, hula hooping, skipping, bocce ball, or soccer.
Join a class or group, you can check online for activities or leisure sports that you may have fun at such as a tennis group, golf, cycling, dancing, hiking, bird watching, yoga, Tai chi, or a charity fun walk or even a more challenging marathon. You may pick up a new hobby or make some new friends, studies show that if you do an activity that you like the chances are more likely that you will continue, and if this is paired with doing it along with a friend with the same mindset the odds increase even more.
According to the CDC: “The evidence is clear—physical activity fosters normal growth and development, can reduce the risk of various chronic diseases, and can make people feel better, function better, and sleep better. Some health benefits start immediately after activity, and even short bouts of physical activity are beneficial.”
