It is very good that being more active and moving more has a positive impact on both your physical and mental health. But how do you get started? Where do you start? If getting started seems overwhelming, read on! We've put together some tips on how to increase your daily activity.
Tip 1: Start small
The first tip is for the beginner, who needs to go from no/much movement to moving. First of all, it's worth mentioning that we at Sportsbuddy have an incredible amount of respect for you reading along here. It's a step towards a healthier lifestyle!
That said, we can't help but work a little for health - but in the beginning, even very little movement and small activities will have a big impact. Both mentally, because your body is not used to moving, but also because you may not be fit and even the smallest activity seems overwhelming and may require overcoming. That's why we recommend starting small. It's up to you to decide what that means - but our recommendation is that you don't get over-ambitious and instead set realistic goals for your activity.
That way you can slowly build up your activity level, rather than burning out after 3 weeks because you've wanted too much at once. Take one point and improve it. Walk 1000 steps more a day and keep that pace for a while. When you're ready, increase by another 500 steps.
Tip 2: Change your mode of transport
One of the ways you can increase your activity without really noticing is by changing your mode of transport. What do we mean by that? Well, if you're transporting yourself to and from the supermarket, don't take the car, put on your good walking shoes or hop on your bike.
That way you're actually exercising when you're doing your daily chores anyway. You may also be able to take your bike to work, but less can certainly do. There's no need to overthink it and if it doesn't fit with your workplace, the trip to the supermarket, you can go for a walk in the city or nature. The only thing to remember is that any activity increases your daily activity - no matter how much or little it is.
While cycling to work, you can also take the stairs up to the 2nd or 3rd floor, instead of taking the lift. It just gets your heart rate up, you use your leg muscles and you increase your activity in a very simple way. If all the stairs seem unmanageable, you can take half and then get on the lift - but I bet you'll get the hang of it once you get started.
Tip 3: Have a buddy
Opinions are a little divided on this tip - because, it all depends on what you're in the mood for and what type of activity you're about to embark on. If you're going for a walk, having a walking buddy with you can be both great, but it can just as easily be a walk alone with a podcast, music or audiobook. It's up to you to decide what you're in the mood for.
On the other hand, if you're going to the gym, for a run or a bike ride, it might be a good idea to have a buddy along for the ride. Both because it's a bit easier to be dragged down there, but also as an extra safety measure in case something happens. Especially if you're hopping on the bike, we'd recommend having one with you.
A partner in crime can pull you up off the sofa, but it's also a kind of motivator that there's a responsibility to your partner - whether it's a bit of guilt, it's not nice to say no if you're asked or to jump out of an appointment prematurely if a bike ride is already planned.
Following on from this, the concept of the accountability partner has gained ground in recent years. It is simply someone who keeps you in the loop and to whom you are accountable (hence accountability). This person should act as a loving reminder if it's a little extra difficult to get out the door.
Tip 4: Track your steps
At Sportsbuddy, we're huge advocates of tracking your steps. Not only because we offer activity watches with built-in pedometers, but because it's a way that isn't physically challenging - at least for most people - while still allowing you to get fresh air. In other words, it's the least stressful form of exercise and you won't really notice you're moving.
It's recommended to walk between 7000 and 12000 steps every day, depending on who you ask - but that's kind of irrelevant to you. It gets the circulation going, the joints moving and it burns calories and it's a shortcut to better health.
