19 Ways to Move More Without Exercise
We know that sports clubs, gyms and fitness classes aren’t for everyone. If you’ve been put off by exercise at some point in your life, or perhaps you feel out of shape, hitting the local gym might feel like a big step – perhaps a step too far.
What if getting more active didn’t involve memberships, classes or sports coaching? What if you could get more active without officially exercising? And what if you were guaranteed success?
One of our main inspirations for the #3030Essex Challenge was just this. To create an activity challenge that EVERYONE could do. Fit or fitphobic. Young or old.
So here are 19 ways to get more active and move more, without the ‘e’ word and which you can fit into your life:
- Meeting a friend for coffee? Take a flask and go for a walk instead. Not only is it better for the environment and your budget but it’s better for your mind and body too. Green space is great for your body and mind. Scientists consistently point to ‘green exercise’ being far more beneficial to mental health than exercising inside (Telegraph 2012).
- Meetings in town? Plan ahead and factor in a walking route. This could mean walking instead of re-parking the car on the other side of town or getting of the train/tube a stop earlier.
- Going shopping? Do you really need the car? Grab a rucksack and get on your bike or walk to the shops.
- Kids going to a sports/dance class? What could you do whilst you’re waiting? Take a swim or go for a run. You’ll still be able to catch up on their progress.
- Walk your children to school. If you live a drive away, park up 10 minutes away from school. It will benefit you and your children.
- Use your lunch break to get moving. If you’ve got into the habit of working lunches, use June to break it. Walk for 30 minutes at lunch time, every day. You’ll soon feel brighter and fitter AND you’ll be far more productive in the afternoon.
- Stand up or fidget. Have you heard of Non Exercise Activity Thermogenesis or NEAT? It’s the measure of using energy when you aren’t officially exercising (not including sleeping or eating). So standing up or fidgeting are two ways your body uses energy without technically moving.
- Cook from scratch. Fast food isn’t just highly processed, it encourages sedentary behaviour. Cooking food from scratch will have you peeling, visiting the fridge, standing up, going to the bin and washing up. They’re all ways of being more active than popping a meal into the microwave.
- Tidy your house. A daily clean and tidy is a great way to get active as well as cleansing your home ready for the day ahead. See how much you can achieve in 30 minutes.
- Wash your own car. We’ve got so used to the convenience or hand and mechanical carwashes that we’ve almost forgotten the simple pleasure of washing a car on a spring day. So pop on your rubber gloves and get scrubbing.
- Walk more. It seems so obvious but it’s very easy to accumulate steps throughout the day if you make a few car swaps or ‘bother’ to walk to the shops. And those extra steps will soon equate to a fitter you.
- Sit on the floor. Getting up and down from the floor is something we do less and less we age but is a good indicator of our mobility. Getting up from the floor requires far more movement and activity than getting up from a chair.
- Halve your online shopping habit. Yes it’s convenient but convenience is sedentary. Go shopping for groceries or clothes. Yes. Clothes shopping is activity!
- Play with your children in the park. Don’t just sit and watch them, be the fun grown up who’s joining in all the fun.
- Have tickle fights with your children or make obstacle courses in the garden. If you are looking for a way to be present with your children, look no further than an active game.
- Hang your washing outside. Not only is it better for the environment, it’s better for you too. All that bending, reaching and of course lifting that wet washing around the house.
- Get creative. Painting, photography and art often require us to be active. Standing up painting or walking to a photography location are all active pursuits.
- Grow stuff. Growing your own salad or vegetables requires a bit of effort from planting and watering to picking and weeding. But all so worth it.
- Stand on one leg. Incorporating a little balance work into your life is great for your nervous system as well as your strength and conditioning. You can do it whilst your washing up or brushing your teeth.
For more information or to join the campaign click here
#3030essex #activeessex #fitness #essex #activeessexfoundation #takethechallenge