I’m one of those people that don’t like spending much time doing physical exercises or going to the gym to keep fit. However, this doesn’t excuse us from getting the needed levels of physical fitness for good health. With our sedentary lifestyles and conveniences, it’s easy to develop lifestyle diseases, necessitated only by our lack of physical activities.
So if you’re like me and would like to maintain good health, here are some things you can do every day that will account for much;
1. Embrace Outdoor Activities:
Take a daily walk (in nature or even in the concrete jungle). Even a 20-minute walk can have a positive impact on your health by increasing the heart rate, thus improving blood circulation and strengthening your heart muscles. This helps lower the risk of heart disease. It also helps in mood management, increased stamina, and stronger bones, muscles, and joints, among other benefits.
Nature offers a vast playground for physical activities. Hiking, cycling, swimming, or even a simple walk in the park can significantly contribute to your physical health. These activities not only provide a good workout but also help reduce stress and improve mental health.
2. Home Workouts:
With the advent of digital platforms, you can now access a plethora of workout routines right at home. From yoga to high-intensity interval training (HIIT), there's something for everyone. All you need is a little space and dedication. These can vary from as basic as yoga stretches, to cardio workouts with a few home workout equipment.
Depending on how disciplined you are, you can schedule chunks from as little as 10mins to 1hr to keep fit.
3. Active Transportation:
Depending on where you live and work, you may want to consider walking or cycling to work or for errands, if feasible. It's an excellent way to incorporate physical activity into your daily routine, and it's also environmentally friendly. When I used to live a few kilometers from work, I would a few times in a week walk home. You’re able to experience the environment in a way you never would when you’re holed in a vehicle.
4. Healthy Eating:
Physical health isn't just about exercise; it's also about what you consume. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can significantly improve your physical health. Your body needs a different balance of foods, at different ages, and considering different lifestyles. An office person should therefore not consume an equal balance and quantity of food as someone that does physical work like construction. Take charge of what you and your family consume and take the doctor’s advice of having an apple a day to keep him/her away (though I’m not sure the doctors advise this these days, most doctors will only recommend curative medication and not preventive foods)
5. Household chores:
A majority will cringe at this, however, engaging in regular household chores that require physical effort, such as cleaning, gardening, mowing the lawn, or washing the car, offers a productive way to stay active while maintaining a tidy living environment. Regular decluttering is a way of bringing order to your space, and while at it, you’re able to get some physical activities done.
6. Stair climbing:
I prefer to do stairs by default wherever possible. It’s an effortless way of putting in exercise. If you work in a building with several floors, take the stairs as much as possible instead of elevators whenever possible. Climbing stairs is an excellent way to engage your leg muscles, boost your heart rate, and burn calories.
7. Active breaks during work:
If you have a sedentary job, make a point to take short active breaks throughout the day. Stand up, stretch, or walk around your workspace to break up prolonged sitting. I have formed a habit of taking a 20 to 30-minute walk every lunchtime as a form of exercise. This walk also acts as a way of renewing your mental faculties and when resuming back to work, your brain is much fresher for the next task.
You could also include replacing phone calls with physical visits to colleagues' offices when you need to deliver or get some message across. Or use the furthest washrooms from where you are to get some muscle stretches.
8. Mind-body practices:
Engage in mind-body practices such as meditation, deep breathing exercises, or Tai Chi. These practices promote relaxation, reduce stress, and contribute to overall well-being. Something that works for me is mind-calming exercises, where you calm your mind from any thoughts and destruction for a few minutes every day. It can be as brief as 10 minutes, the benefits are still there. When facing anxious moments or feeling stressed, look for a quiet space and calm your mind. You might have to practice this a little before you can master it, and there are several ways this can be done.
9. Stay Hydrated:
Water plays a crucial role in maintaining your physical health. It aids in digestion, keeps your skin healthy, and helps your body function optimally. Aim to drink at least eight glasses of water a day. I start my day by taking 800ml of water immediately after I wake up. After 30 minutes, my body is well awake and ready to start the day. For those who are not morning persons like me, this helps you start your day more actively.
Then throughout the day, take plenty of water. Apart from staying hydrated, it also helps you with bowel movements, thus enabling you to move around a little. Another benefit is when well hydrated, you feel hungry a little less thus reducing your unnecessary food and snacks intake.
10. Adequate Sleep:
Good sleep is essential for physical health. It allows your body to repair itself and be fit and ready for another day. Aim for 7-9 hours of sleep per night. Some people glorify sleeping less to symbolize working hard. Studies have shown the contrary. When your body is not allowed to repair itself sufficiently, your productivity drops significantly. This can mean that work that you would have done in one hour would take more than twice the amount of time when you’ve not allowed yourself to rest. Mistakes also tend to be much more.
Allow your body to rejuvenate and it shall reward you with better productivity.
Remember, the key to maintaining physical health outside the gym is consistency. Find activities you enjoy, make them a part of your routine, and you'll be on your way to a healthier lifestyle.
Ralph Waldo Emerson said “The first wealth is Health”