We all know that incorporating exercise in our daily routine is something that can be super healthy for us but not everyone has the time or energy to do it every day. Most of us have full-time jobs and we spend at least a few more hours travelling to and from our offices which hardly leaves time for any other activities. But if you haven't had the time to exercise, researchers say you shouldn't fret. Apparently, the everyday activities that you do can also count as exercise.
Yes, this means running to get on that train (although we suggest you don't run after one, just get the next one), walking distances to get your favourite coffee and even sex can couunt as exercise. How, you ask? Well, that's because all of these things are ultimately getting us to move. "Incidental exercise is a fantastic opportunity to do physical activity with zero time commitment. It takes away the biggest barrier [to exercise] basically," says Emmanuel Stamatakis, a Professor of Physical Activity, Lifestyle, and Population Health.
Not only is it convinient but it can also help you stay fit without having to waste any extra time. "Use each and every opportunity in daily living to get out of breath. That's the key thing. Getting out of breath and raising the heart rate, even if it's for 30 seconds or a minute." "In general, we recommend people get an hour of moderate exercise a day," says a doctor.
He suggests that one must keep two things in mind that they need to focus on and those things are cardio and muscle strengthening. "We don't think of vacuuming as a form of exercise, but ultimately you're lifting things, you're moving things, you're moving around the house. It is a type of movement … a cardio exercise that also involves stretching, reaching, bending," says the doctor.
"That's going to help you, in particular, with heart health, brain health and in terms of mental health." "Even brief sessions of 20 seconds of stair climbing (60 steps) repeated three times a day on three days per week over six weeks can lead to measurable improvements in cardiorespiratory fitness," says another expert.
Here are some activities that count as exercise:
At work: try to go see the person you're mailing instead of mailing them so that you'd have to walk all the way there, opt for a standing workstation, take the stairs instead of the elevator and do a few stretches and raises when you're taking a phone call.
Doing the groceries: Park away from the entrance so that you'd have to walk more, stretch and squat while getting things, add weight to each foot while you're standing in line and use your arms wisely while unloading things.
Commuting: Walk as much as you can especially if the distances are short. Also make sure to walk briskly so that you expend more energy and get that much-needed workout.