At any age, we recommend regular physical activity to maintain good physical and mental health. The Ministry of Health recommends at least 30 minutes of moderate-to-vigorous physical activity per day, at least five days a week. For its part, the French cardiology federation states that this practice would reduce the risk of cardiovascular accidents by 30%. He adds that intensity is not necessary, but a minimum of 30 minutes counts, with impeccable regularity: every day of the year or almost.
However, we know very well that it is often difficult to maintain daily sports activities due to fatigue, work or lack of time. To fix this, here are five tips for integrating sports into your daily life.
Actively walk for 30 minutes a day
First of all, the first simple thing for effortless exercise is to replace your screen time with a short daily walk. Walking while listening to podcasts or music allows your body to exercise while doing something you enjoy. If walking for 30 minutes every day is not enough to increase muscle mass, you can speed up the pace, and as soon as you feel a slight lack of breath, it is a sign of physical exertion.
Or, if you take the bus for a short distance, replacing this usual journey with a short walk already makes a significant difference in your sports activity. Walking every day has many benefits : this will allow you to clear your mind and help you lose weight if you are quite regular in this practice. Also note that trying to reach the 10,000 steps per day threshold is strongly recommended by all health experts and remains a “realistic daily goal for maintaining health” according to the World Health Organization.
Take the stairs instead of the elevator
It’s a gesture that may seem silly or simple on the surface, but it requires a certain effort that, admittedly, we don’t always want to do. Start slowly, if you take public transport, replacing the escalator or elevator with climbing the stairs is already a good start.
Exercising in front of Netflix
Optimize your schedule by synchronizing your workouts with watching your favorite series. In this way, you can combine the pleasure of watching your favorite show with the effectiveness of your training. Use each episode to practice activities such as strength training, treadmill walking, sit-ups, stationary cycling, Jump ropeor even stretching.
Be active at home
We will not actually talk about sports here, but about physical effort. To compensate for a sedentary lifestyle or your Netflix addiction, being active in your home will keep you moving while you’re at home. For example, if you have an exterior, spend an afternoon tending to your plants to restore beauty to your garden. And inside, even if no one wants to do them, doing household chores is another good way to keep moving.
Now there are no more excuses for denying sports from your daily habits!