According to the Centers for Disease Control (CDC), adults need at least 30 minutes of moderate-intensity exercise 5 days a week.[1] But what’s the best time of the day for exercise, and what physical activities can you do to meet this requirement?
Being more active doesn’t necessarily require a gym membership or expensive workout equipment. Any movement throughout the day can count toward your daily physical activity quota.
With that in mind, here are simple ways to move more during the day to be more active at home or work.
Walk while you work
One of the best ways to move more and stay productive at such a job can be to walk or stand while you work. For example, you could work at an adjustable desk that enables you to switch between standing and sitting.
Alternatively, you might pair a walking pad with a standing desk to walk in place as you work. No adjustable desk? You could instead try getting up every 30 minutes for a quick walk or stretch break.
Binge-watch and work on your fitness
Sitting too long in front of the TV is just as harmful as sitting for long hours at work. But you don’t necessarily have to sacrifice your shows to be more active at home. Instead, try exercising while enjoying your favorite show or movie. You could lift weights, do stretches, or practice light aerobic exercises without taking your eyes off the screen.
Ditch your car
You don’t have to drive everywhere. Walking or cycling to your destinations can help you adopt a more physically active lifestyle.
And if driving is a must, you can still make healthier choices by parking farther from the entrance. It might not seem like much, but those extra steps add up and can make a major dent in your daily physical activity goals.
Take the stairs
The elevator isn’t your friend if you want to move more during the day. Taking the stairs, on the other hand, makes for great exercise.
According to a study, 7 minutes of daily stair climbing can cut heart attack risk in half over 10 years.[6] Further, climbing stairs can burn more calories than jogging, eliminating 8-11 calories per minute.[7]
So, instead of taking the easy way out with the elevator, use the stairs whenever you can. It’s a small change that can positively impact your fitness and overall health over time.
Make cleaning fun
Keeping your home clean doesn’t have to be monotonous. Turn it into a fun activity with music that enlivens you and exercises that switch things up. For example, add lunges, twists, dance moves, and other small movements while cleaning. It doesn’t have to be a full-blown workout, just simple moves that make house cleaning more engaging and physically rewarding.
Now that you know ways to become more active, you may be curious about how the Sincerely Health nutrition tools in the app can help.
You can start by downloading the Safeway app and create a personalized Sincerely Health nutrition profile. You’ll save $10 on groceries* for creating an account.
Your nutrition profile allows you to:
- Set specific nutrition goals.
- Earn 10 points for each item you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).
Join Safeway’s Sincerely Health and set up your nutrition profile today.