10 Practical Ways to Embrace an Active Lifestyle in Your Everyday Routine in 2023
In a world that often prioritizes convenience and sedentary habits, finding ways to incorporate more movement into your daily life can have a transformative impact on your overall health and well-being. Whether you’re a fitness enthusiast or someone looking to take the first steps towards a more active lifestyle, there are countless opportunities to move more throughout your day. In this article, we’ll explore 10 practical ways to seamlessly integrate physical activity into your everyday routine in 2023.
1. Embrace Walking Breaks:
Make walking a habit by incorporating short breaks into your work or study routine. Instead of sitting for hours, take a 5-10 minute stroll around your home, office, or neighborhood. Not only does this boost circulation, but it also refreshes your mind.
2. Choose the Stairs:
Opt for the stairs instead of elevators or escalators whenever possible. Climbing stairs provides an excellent cardiovascular workout and engages multiple muscle groups.
3. Park Farther Away:
Intentionally park your car farther away from your destination, whether it’s the office, grocery store, or shopping center. The extra walk adds up over time and contributes to your daily physical activity.
4. Stand and Stretch:
Set a timer to remind yourself to stand up and stretch every hour. Simple stretches can alleviate muscle tension, improve posture, and keep your body limber.
5. Make Chores Count:
View household chores as opportunities to move. Vacuuming, sweeping, gardening, and even washing dishes involve physical activity that can help you burn calories and stay active.
6. Opt for Active Commuting:
If feasible, consider walking or biking to work or using public transportation. Active commuting not only helps you move more but also reduces your carbon footprint.
7. Explore Desk Exercises:
Incorporate desk exercises into your work routine. From seated leg lifts to desk push-ups, there are various exercises you can do right at your workstation to stay active.
8. Dance It Out:
Turn up the music and have a dance party in your living room. Dancing is a fun and effective way to get your heart rate up and improve your mood.
9. Practice Mindful Movement:
Engage in mindful movement practices like yoga or tai chi. These activities not only promote physical flexibility but also provide mental relaxation and stress relief.
10. Walk and Talk:
Take phone calls while walking around your home or office. This simple adjustment can add more steps to your day without requiring extra time.
The Transformative Power of Small Steps:
Incorporating movement into your daily routine doesn’t necessarily mean committing to intense workouts. Small, consistent actions can lead to significant changes over time. By embracing these practical strategies to move more in your everyday life, you’re not only improving your physical health but also enhancing your overall well-being. In 2023, prioritize an active lifestyle that aligns with your schedule, preferences, and goals – a lifestyle that celebrates movement as an integral part of your daily journey towards optimal health and vitality.
1. Take the stairs.
I know. It’s so boring, and you’ve heard it a billion times. Still, it’s one of the best tips for a reason.
Taking the stairs instead of the elevator gets your heart rate up, helps with balance, and improves lower-extremity strength. If you’re feeling tender and have a few minutes, you can do some heel lifts on the side of a step for calf strength, or take two steps at a time.
Skip the elevator, your body and heart will thank you.
2. Add walking meetings.
If you work from home or have transitioned to virtual conference calls, schedule a walk during one call per day.
If you don’t need to stare at a screen looking at spreadsheets, plug in your headphones, put your phone in your pocket, and solve the world’s problems while you walk. It’s a great way to mix up your daily routine.
And if you work in an office, take your one-on-one meetings to go. Walking together improves team bonding, and you can get better ideas. Research shows that walking boosts creativity and improves mental acuity ( 1 , 2 , 3 Trusted Source ).
3. Shake it up
I do this a lot, and I look ridiculous sometimes, but hey — I’m a busy woman, and my time is precious!
When you’re shopping, try walking down the supermarket aisles while holding the cart. The cart offers a good balance point, and you can get about 10-20 lungs in a single pass, depending on how long your supermarket aisles are. Go for it, it’s amazingly fun!
4. Sit on an exercise ball.
Swap your office chair for a stability ball. This can help with back pain and improve posture, and while sitting on the ball, you can do gentle stretches for your neck, back and spine.
Try hula hoop motions and tucking and opening your pelvis to help fire up your core stabilizers. If you’d like to add some abdominal work, you can also try ball marches or other exercises — all while sitting at your desk!
5. Park away.
While we need to be safe and aware of our surroundings, if you’re in a safe and well-lit area, consider parking further from the entrance to wherever you’re going. Adding a few minutes of walking time here and there can increase your daily step count over time!
6. Have more sex.
Yes, you are welcome. Some older research suggests that sex burns calories at a rate of about 3.1 calories per minute for women and about 4.2 calories per minute for men (4Trusted Source).
So even though it’s not like a vigorous walk, you can (definitely) sweat during sex. Have fun, try new positions and techniques, and bond with your partner as you move more and more.
7. Have a pet.
Our local shelter and other adoption agencies are always looking for volunteers to help. Take the family to the shelter and volunteer to walk a few dogs.
You can increase your time outdoors, help dogs and your community, teach your kids about caring for others, and spend some quality family time being active and moving your body. It’s a win-win for all involved.
8. Have a dance party.
Clear the furniture from the room and put on some tunes. You can do this while cooking dinner, doing laundry, or vacuuming.
Dancing is a great way to burn calories and work on your balance and coordination. Also, you can make it a game or competition with your kids. They need to know about ’80s rock, right? Put on some ACDC (or whatever makes you tap your feet) and get moving.
9. Change up your game night.
During your next family game night, swap out cards or board games for active games.
Here’s a list to jog your memory: hide and seek, kick the can, scavenger hunts, twister, freeze dance, potato sack races, tail the donkey, musical chairs, hopscotch, jump rope, Hula hoop contests, limbo… those games you used to play as a kid are just as fun to play now.
Such games can be played by people of any age as well as indoors or outdoors. My family had a blast playing Pin the Tail and Freeze Frame Dance Party on Donkey, and we were all sweaty and exhausted afterwards.
10. Exercise or stretch while watching TV.
I know this goes beyond all the rules of “binge and chill” but hear me out. Hit the treadmill, use a stationary bike, stretch on the floor, use weights to strengthen the upper and total body, or do Pilates during your next Netflix sesh.
If you watch a 30-minute show and move the entire time, that’s 30 minutes of exercise you haven’t done before! You can even limit it to when ads come up if that feels like a good place to start.
Own your exercise equipment