Most of us give up on our fitness routine at the thought of doing it all day, every day. While the benefits are plentiful, it doesn’t hurt to take a few equally effective baby steps to help you reach your fitness goals. If you can’t afford the gym for one hour every day, you don’t have to give up strength training. Physical activity to stay fit doesn’t have to be time-consuming or expensive. A healthy diet does not always have to mean expensive exotic foods.
He further highlighted some tips for effective physical activity that require less time and are easier on the pockets.
Physical activity
- Brisk walking: Walking for 15 minutes a day or 2,500 steps a day can start to provide benefits. Thus, if time is of the essence, make an effort to walk quickly for at least fifteen minutes. Moreover, make an effort to walk throughout the day whenever you can (at work or at home).
- Stair climbing:Stair climbing (just 50 stair steps per day) improves cardio-respiratory fitness and is good for health. Whenever possible, take stairs and do not use escalators or elevators.
- Running: Running just 2 km 1-2 days a week is associated with better heart and brain health. So anytime you have some spare time, put on your sneakers and go for quick runs.
- Minimize sitting time: Prolonged sitting is associated with many health risks. Try to break your sitting every 30-45 minutes (and stand or go for short walks for 1-2 minutes).
- Strength training: It can be done at home and a gym is not mandatory (this applies to people who cannot afford a gym or where there is no gym nearby). Use your own weights, resistance bands or dumbbells for strength training. Exercises like push-ups, planks, squats, and wall sits are basic yet highly efficient.
Diet
- Stop sugar-sweetened beverages (soft drinks), packaged fruit juices and sweets; do not add sugar to tea or coffee,
- Reduce your carb intake and increase your protein intake
- Minimize ultra-processed packaged foods,
- Adhere to time-restricted feeding by delaying breakfast and having an early dinner,
- Avoid alcohol.
Additionally, in an office environment, ergonomic exercises are essential to prevent strain and injury. Easy habits like stretching at your desk, modifying your chair and desk to preserve good posture, and taking quick walks can help lower the hazards connected with extended sitting.
While marathons and gym sessions are beneficial, they are not the only way to get fit. If simple exercises are performed consistently and with proper technique, they can also produce better results. Remember, the goal is to stay active, regardless of the training setting or intensity.
