I’m sure you know by now that staying active is always better for your health. But how to stay active all day long if work never ends? Here are some of the best ways to ensure that outdoor time and pleasurable exercise are woven into your daily routine.
Where should you start? Whether it’s watching TV or reading a book, try to take at least five minutes out of each day to do something aerobic and physically stimulating. Here’s a quick and easy way to work up a sweat while keeping your mind busy: at-home 20-minute workouts.
First, if you’re not already in shape, start with these simple exercises to stay active all day long.
To put it simply, walking is one of the best ways to boost the heart rate and get your blood pumping. Plus, it’s great for kids, too! Start with a brisk walk around the block (or block), then increase intensity into a jog. If that length of time feels too long, set your watch to go only 5 minutes at a time; over time you can gradually raise both speed and duration as you’re able. Walking is also helpful in poor blood circulation in legs.
Swimming is a full-body activity that requires endurance and coordination. As an added bonus, it’s also one of the best ways to maintain healthy joints and bones, as well as improve bone density! Plan at least 60 minutes of swim time per week. Or if you prefer the water to be cool, try a wading pool or a swimming pool in your backyard or community center. It’s also a good idea to begin slowly by doing laps only when you can swim laps easily.
Dancing is a highly aerobic activity that always has been and always will be fun! With the right music, it’s even dead-on exercise, hence the term aerobics. A few light jazz steps can work up quite an appetite for dinner…or the cafeteria lunch line! Dance several times a week to keep your heart rate up, not to mention your energy level.
Dancing is a fun way to get your heart rate up and have fun. It’s also a great way to work your upper and lower body as well as improve your flexibility and balance. Try salsa, swing, ballroom (jitterbug), belly dancing or get-down dancing. There are so many kinds of dance you can try!
Riding your bike around the neighborhood can be a bit of a workout, especially if you’re a beginner. Start with 10 minutes of easy riding, then gradually increase the time. If you’re already an experienced rider, try mixing in some mountain biking or jumping up and down on your trampoline or tennis court while doing jumping jacks.
Tennis is an excellent form of aerobic exercise, but it requires stamina and agility. Just 20 minutes of play will easily burn up to 200 calories. The best part? It’s a lot of fun, and you can do it with friends. If you’re not a tennis player, choose another sport that challenges your body every time you play it.
Basketball is a great full-body workout that burns lots of calories in just 20 to 30 minutes. Every time you play, your heart and lungs work overtime. If you’d rather not step on a court, jump into a game of soccer or football.
Volleyball is a fast-paced game that tests your reflexes and coordination. It’s played in straight lines so it requires muscular coordination. Try it for 15 minutes, then take a break to cool off with a swim or bike ride (or go running!).
This game is a kick and a half! It’s great for building upper body strength and is a fast-paced aerobic activity. Try this game at home, with your friends and family or in the community center. It’s also a great opportunity to put others on the team who aren’t big players.
This is a great game for building upper body strength and it’s one of the few team sports without an opponent. It’s played on a court with balls that are about 12 inches in diameter. Bocce can be played indoors, in the backyard or on uneven ground outdoors by filling sandbags or bags of cement or dirt under each peg field. Bocce balls can be purchased in the sport and recreation section of most sporting goods stores.
Softball is a great game for building upper body strength, especially in your legs, core muscles and arms. Try playing during the summer time on an outdoor field. And if you don’t like to run, on occasion, you can also play indoor softball with a soft ball and rackets (tennis balls).
Handball is a fast-paced game that really works your core and upper body muscles. Try it with friends, in a gym or in the community center. It’s also good for building your core/abdominal muscles as well as improving your balance and coordination. Plus, it’s fun to play with others.
Badminton is a great game to play indoors or outdoors (depending on the weather). It’s a fast paced game that improves your reflexes and hand-eye coordination, as well as your eye-foot coordination. It also is a great aerobic exercise that can be played with friends, family or by yourself.
Bowling is the all-American family game, but it also involves lots of upper body strength and aerobic activity, plus hand-eye coordination. Bowling can be played by everyone, including people with disabilities. It’s a great way to get your family together and out of the house, as well as keep yourself active!
Bowling is a great way to get your whole family together and out of the house. It’s also a great way to work your upper body strength and stamina, as well as be active. You can either go bowling at an alley or set up DIY bowling in your back yard with pool noodles, rubber balls and plastic pins.
Racquetball is a fast paced game that requires agility and endurance. Squash is like racquetball but played indoors on a squash court. Handball is a similar game, but played indoors on an indoor handball court. Playing these three games will increase your upper body strength and coordination.
15. Jumping Rope
Jumping rope is an aerobic exercise that improves your upper body and hand-eye coordination. It also builds stamina and also provides a chance to socialize. Jumping ropes can be used as a warm up for many sports – just be careful to be careful not to hit anyone with the rope! The best time to start is when you’re not feeling like warming up, so it’s important to start slowly and build up the intensity.
16. Jumping Jacks/stretching
Jumping jacks are a good way to get your heart rate up and do some stretching, as well. Just about anyone can do them. Start by doing 50, then gradually increase the number until you’re able to do 100 in one session. You can also add a side-to-side motion by bringing your arms to your sides and rotating.
Push-ups are a great way to work your entire upper body and build endurance. They’re a great exercise that works the shoulders, biceps and triceps as well as the core. Try doing 1-3 sets of 5 push-ups (depending on how strong you are) in between sets of other exercises. Rowing is also an excellent way to build endurance and strength in your upper body. It requires stamina but can be done almost anywhere – even on an indoor rowing machine.
Cycling and running are two of the best ways to maintain a healthy weight and get you in shape. They work your heart, lungs, arms and legs so on top of your aerobic exercises, you end up with a good cardio workout as well. Start by riding either an indoor bike trainer or road bike outside for 30 minutes, then try running after that (again, depending on how well you do). Once you feel comfortable with this routine, try riding faster and running longer!
Skateboarding can be a lot of fun, especially if you’re good at it. It’s also a great way to get your heart rate up! As well as getting your heart rate up, skateboarding can help improve your balance and coordination. Just hop on and go for it!
20. Ice skating
Ice skating is a great way to get your heart rate up and have fun outside. Try skating on an outdoor rink in the winter time or, if you can’t wait that long, go to a free skate at most community centers and rinks.
21. Keep Moving
The biggest change you can make to help you get more exercise is to simply start moving. Don’t just sit at your desk all day. Get up and walk around. You should take a 5 minute walking break at least once per hour. Stretch too.
If you’re sitting at your computer, stand up and work for 20 minutes a day instead of sitting. If you’re driving to work, stop and walk or even get off and walk for a minute or two.
You don’t need any fancy equipment to get this done. Just someplace to move around your office and a few minutes of your time to change things.
22. Frisbee/horseshoes/ultimate disc
Frisbee is a great game for building upper body strength, especially if you’re throwing or catching. Try playing it with friends in your backyard, at the beach or a park. In addition to working your upper body strength and endurance, Frisbee can be a lot of fun!
Cooking can be fun and is a great way to get some activity during the day. Plus, you’re working on being more independent! Give yourself a task – like chopping veggies for dinner – and see how quickly you can complete it.
Gaming of some kind (board games, video games, etc.) can be a lot of fun and takes very little room to set up. It can also be really helpful for kids who feel left out or are having trouble doing something. Just make sure you agree on the rules before you play!
Golf can be a lot of fun and works your arms, upper body, core muscles and lower body. It’s also a great way to get some fresh air (even if you can’t golf at all). Try joining a league with friends or family members, or getting lessons from a pro to help you improve.
Knitting is a great way to keep your hands busy and active, especially if you have joint problems or carpal tunnel syndrome. It also takes focus, so if you’re feeling bored, go ahead and pick up a few patterns!
27. Gardening/pest control
Gardening is a great way to work your body and get some fresh air. You can grow plants, flowers and vegetables in pots that don’t require soil outside. It’s also a great way to get out into nature and make lots of fresh food for your family to eat.
Gardening is a good way for you to get your hands dirty outside! You can have fresh vegetables, herbs and fruit growing in your own yard 12 months of the year. For pest control, try raising chickens and ducks. Your neighborhood will love you for it!
28. Mini golfing/mini putt
Mini golfing is a fun way for everyone in the family to get some fresh air and have fun together. It can be more expensive than other activities, but it’s a great way to get everyone involved. Mini putt is a fun game that makes golf accessible to all ages. Just set up some makeshift “holes” and try to make it into the hole in as little shots as possible.
29. Board Games
Board games are a great way to get everyone in one room together. If no one wants to play a competitive game – like football or basketball – you can play a board game for prizes instead! Try your hand at checkers, monopoly or chess. Just remember to keep it fun and competitive!
Yoga is a great way to get your heart rate up and work your upper body and core muscles. – You can set up a yoga ball (which you can also use for Pilates or core strengthening) or Yoga on Your Own, by Sandy Weiner. Don’t forget to drink before and after you do some poses! You can also try breathing exercises while sitting in lotus position or even while lying on the ground.
Croquet is the perfect game for a backyard. You can throw some plastic hoops and create your own little course in your backyard! Or you can bring out the real croquet set for more serious play! Either way, you’ll be getting some fresh air, working on your core and upper body strength and having fun.
The average person spends most of their day sitting down. As a result, the muscles in the lower body get weaker and the upper body becomes stronger. This can lead to debilitating conditions such as back pain. One way to stay active is to get up from your desk or couch once per hour and walk even if it’s only for 10 minutes. This can lengthen muscles and increase your range of motion.
People are always looking for new and exciting ways to help change their lives. I did some research to come up with some activities that could be a good way to procrastinate less and showing the right ways on how to stay active all day long. Some of the activities mentioned in this article are cooking, gardening, mini putt, croquet, bowling and yoga. There are also websites that talk about how people can have a healthy life through different things throughout their lives such as diet and exercise.