Achieving an active lifestyle is really about taking one step at a time. You don't have to go to the gym to get moving — and you don't have to be a professional athlete for your daily activities to count as exercise. Little things, like taking the stairs instead of the lift or getting off the bus one stop early, can go a long way towards helping you meet your weight management, energy or wellness goals.
The key to your success? Understand the impact of every step you take. Think about the amount of activity you're getting each day, write it down, and commit to doing a bit more the next day. Consistency is key, and if you choose activities you already enjoy, staying consistent shouldn't be a problem. Whether it's gardening, biking, walking your dog in the park or painting a room, many activities count as exercise and can be fun for you and your family.
And remember, physical activity doesn't need to be painful or strenuous to produce benefits. Regular, moderate-intensity physical activity, such as a brisk 30 minute walk, five or more times a week, is a great goal to aim for. The key is to be consistent and build up to more activity once you've reached a comfort level.
If it's been a while since you've been physically active, you may want to begin with light activities, like walking or swimming at a slow pace. You may also want to consult your GP. You can start out by walking 30 minutes a day for three days a week, and you can build to 45 minutes of more intense walking a day, at least five days a week. With this regime, you can burn around 400 more kilojoules per day!
The kilojoules you save from food and drinks choices can be combined with those you burn from exercise. Once you start seeing the benefits of your choices, you may begin to realise that exercise can be even more enjoyable in the future.
Light Activities include:
- An increase in standing activities
- Special chores like house cleaning, ironing, cooking and playing a musical instrument
Moderate Activities include:
- Walking at a consistent speed (15minutes/1.5km)
- Weeding and hoeing a garden
- Cycling, tennis and dancing
Heavy activities include:
- A brisk walk (10 minutes/1.5km) or walking with a load uphill
- Heavy manual labor, such as digging
- Basketball, climbing or soccer/football
In addition to physical activity, you can try:
- Flexibility exercise to attain full range of joint motion
- Strength or resistance exercise
