Most people imagine exercise as hours at the gym but the good news is that you do not always need a treadmill to stay active. Many of the things during the day are already things that count as exercise. These movements boost your heart rate, strengthen the muscles and burn calories without you even noticing.
Why small movements matter
Experts at the Mayo Clinic expalin that non exercise activity thermogenesis can play a huge role in overall health. That means everything from carrying groceries to walking the stairs can contribute to fitness. In fact all of these things can reduce the risk of heart disease, diabetes and obesity.
Here are 5 everyday activities that actually count as exercise:
1: Walking while doing errands
When you walk around the supermarket, walk from the office to your car or take your dog outside you are getting steps in. Walking is one of the most underrated forms of exercise according to Harvard Health. A small walk of only 30 minutes can burn around 150 calories and improve your cardiovascular health.
2: Cleaning your house
Vacuuming en scrubbing is already a way of exercise. A study published in the British Journal of Sports Medicine found that short bursts of household chores were linked to lower risks of heart disease and other bad diseases.
3: Playing with kids or pets
Ever chased a toddler around the living room or thrown a ball for your dog? That is also a form of exercise. Running, bending and lifting to keep up with kids or pets requires a good amount of exercise. Fitness coaches often say that playful activities help improve agility and balance, plus the laughter lower stress hormones which makes this a win win situation.
4: Carrying groceries and lifting other objects
Those heavy grocery bags are a nice alternative for the gym because this is resistance training in disguise. Carrying weight strengthens your arms, shoulders and core. The American Coucnil on Exercise compares lifting and moving everyday objects to functional strength training.
5: Gardening and yard work
Pulling weeds out of the ground and pushing a lawn mower can make you break a sweat. Gardening is an activity that improves flexibility and endurance. According to the CDC 150 minutes of gardening every week can meet the minimum activity guidelines that a human being should have.
How to make the most out of every movement
Here is the key, you need to be intentional. If you approach daily tasks with a little more energy they transform in to mini workouts. When you are cleaning, try to move faster or squat while picking things up. Over time these small bursts of effort add up to big results.
Final thoughts
Exercise does not always have to look like a gym session. Walking, cleaning, playing, lifting and gardening are all simple everyday ways to stay active. By recognizing the value in daily movements you will discover that staying fit is easier and more natural than you thought. Do not underestimate the power of your everyday actions. The body does not just benefit from workouts but it thrives on movement in all its forms.
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