In Germany, more and more people spend their time sitting, but this can have a negative effect on the cardiovascular system, joints, muscles and the entire body. Doctors rightly warn: sitting is the new smoking. It increases the risk of illness, causes fatigue and sluggishness, and slows down the body's recovery from stress. It is crucial to integrate more exercise into your everyday life in order to do good for your body and mind.
Here you will find 10 tips on how to integrate more exercise into your everyday life:
1. Walk short distances
Take the opportunity and simply walk short distances. There are also apps or other fitness trackers that count your steps. This motivates you to take more steps every day. Set a daily step goal and make walking short distances a habit.
2. Save on fuel costs – use your bike instead of a car
This is not only good for your body, but also for the environment and your wallet.
3. Keep moving while talking on the phone
You can also walk around the room while talking on the phone instead of sitting on the couch or at the desk. While standing, you can also train your calves by standing on your tiptoes and then slowly lowering the heels of your feet again. Do 20 to 50 repetitions of this and you will notice how well your calves are supplied with blood.
4. Go for a walk during your lunch break
Use your lunch break to go for a short walk and get some fresh air. This is not only good for your digestion, but also stimulates your cardiovascular system and your metabolism is boosted.
5. Always use the stairs
This is probably one of the best-known, but also most effective methods to move more in everyday life. Every movement counts!
6. Try to walk 10,000 steps
Use fitness apps or fitness trackers to count your steps. They also regularly remind you to take a few steps or that you need to move.
7. Get off one stop early
Many of us regularly use public transport several times a day. If you are traveling by bus or train, get off one stop earlier and walk a few meters. This way you can take a short walk and therefore get more exercise.
8. Leave the car behind and walk short distances .
Alternatively, consciously park your car further away from your destination and walk the rest of the way. With this method you can quickly get a lot more exercise in your everyday life.
9. Take advantage of the waiting time!
You arrive at the meeting point earlier than agreed, then use the time and walk another lap around the block. This means you move more and the waiting time flies by.
10. Create healthy routines
Instead of lying on the couch after work or after dinner, go for a walk for a few minutes. This way you prevent sluggishness and stimulate your cardiovascular system.
An extra tip :)
Stay hydrated! Water is the main component of our body and blood. If we drink too little, the blood cannot flow properly. As a result, the entire body is less well supplied and brain performance and the ability to concentrate decrease. Drinking is therefore important to keep us fit.
