Did you know it was possible to do sport on a daily basis without realising it?
Published Nov 25, 2023 • By Candice Salomé
Regular physical activity is vital to maintain our physical and mental health. At least 30 minutes of physical activity a day, 5 days a week, would be ideal!
However, it is not always easy to find the time to practice sport after a day's work, when you are tired or don't have enough time. But it is perfectly possible to fit a bit of physical activity into your daily routine without even realizing it!
Follow our guide!
Physical activity is one of the essential ways to improve quality of life. People all over the world tend to lead a sedentary lifestyle, yet the WHO (World Health Organization) recommends between 2 and 5 hours of moderate-intensity physical activity every week.
In addition to regular exercise, there are a number of small steps you can take on a day-to-day basis to keep fit at any age.
Active mobility consists of moving around on foot or by any non-motorized type of transportation, such as roller blades, bicycle, skateboard, etc. It is a way of strengthening the skeleton, stimulating the cardiovascular system, keeping the joints supple, limiting urine leakage, etc. But it is also a way of combating loneliness and isolation.
Find out how you can take practice sport without even realizing it!
Walk or cycle for short distances!
For short everyday journeys, try walking or cycling, and use public transport only if you absolutely have to. Trips of 10 to 15 minutes each way, will enable you to perform the daily cardiorespiratory endurance activity recommended by health professionals.
Household chores can also be considered physical activity!
Housework is a good way of getting a bit of physical activity because it requires a certain amount of physical effort. When you're carrying your shopping bags, vacuuming, etc., with the right posture - tummy tucked in, buttocks tight, chest up - you'll be tightening your core and strengthening your muscles! Put your favorite music on, and you'll find the motivation you need to get through your household chores and do some sport at the same time.
Make the most of your sedentary lifestyle!
If you have an office job, you use your brains but hardly any of your abdominal muscles. And yet! By adopting the right posture, you can work your muscles too.
If you sit up straight in your chair, your abdominal muscles will tighten smoothly. You can also take advantage of the fact that you are sitting to contract your buttocks, 15 times in a row for 5 seconds, to be repeated as many times as you like!
Take the stairs instead of the elevator!
You may not always feel like doing it but it's a simple and healthy habit to incorporate into your daily routine. If you live on the second floor or take the subway to work, replace the elevator or escalator with stair climbing!
Take up gardening!
Looking after your plants, watering them, mowing the lawn... If you have a garden, there's no better way to burn off a few calories!
Play with your children or grand-children!
Kids have energy to spare and are often in action. Spending time inventing games with them is a great way to let off steam while bonding with them!
Do the 100 steps while talking on the phone!
When you talk on the phone, whether outside or at home, don't stand still, but walk as much as you can until the end of the conversation.
Stand on your tiptoes as often as possible!
Waiting at the supermarket checkout, brushing your teeth, cooking... There are plenty of opportunities to regularly stand on your tiptoes. Don't hesitate to tighten your muscles when you stand on your tiptoes, this exercise will tone your thighs and calves!
As we've seen, it's easy to get a bit more exercise every day by making good use of the time you spend at home or out and about. So don't hesitate to put these tips into practice now and as often as possible - your body will thank you!
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