Many of the risk factors listed are difficult, if not impossible, to mitigate, so if you feel powerless in the face of some of them, this is understandable. However, the results of this new study may add inactivity to the top of the list. Since inactivity is a changeable risk factor, you can completely control it! Read on to learn how to do it.
In order to reach the 150-minute exercise threshold in a week, you need to exercise less than 22 minutes a day. For people who exercise irregularly, this sounds a bit unbearable. But 22 minutes a day does not necessarily mean registering for a new gym membership, investing in treadmills or completely changing your schedule.
With the right strategy, you can complete your daily exercise goals without affecting your life, which is important for maintaining a new level of exercise.
Here are five practical, sustainable strategies that can help you be active for 22 minutes a day.
Important note: Before starting any new exercise program, please consult your doctor. If you feel pain, stop immediately.
1. Take regular walks
You may have gone at least a little every day. Maybe you walk to the mailbox or from the car to the office. Before you receive the mail or enter your office, can you walk around for five to ten minutes?
Do you walk the dog every day? Can you add time to your daily dog activities?
If you haven’t taken regular walks, are there any activities you like, and hope you can do more, hoping to pair with a walk, such as talking on the phone with friends or family, listening to podcasts, audiobooks or music? By pairing your favorite activities with walking, you can make you want more activities on a regular basis, and you can more easily add walking to your schedule.
2. Practice short activities
The physical activity guidelines do not specify that you need to do a lot of exercise every day. The important thing is that you reach the goal of 150 minutes a week. You can break down the activity into the time frame that best suits your lifestyle.
For those who are sedentary, short-term exercise may be easier. When you divide 22 minutes into smaller time periods throughout the day, you will be amazed at how fast time passes.
What if you made six dashes in just four minutes of exercise? At 24 minutes, you will have 2 minutes of free time. It takes only three minutes of exercise to perform eight rounds.
3. Exercise smarter, not longer
4. Return to the game
Did you play sports when you were young? What is your favorite outdoor activity? Going back to the recreational activities of adolescence, you can add more exercise to your life in a fun and energetic way.
If you played basketball at school, can you rejoin basketball by participating in an adult league or finding a group that regularly participates in relay competitions? Maybe you started martial arts since you were a kid, but you never set foot in the black belt. What makes you shrink? Can you and your important others or close friends engage in recreational activities, such as tennis, golf or cycling?
5. Track your activity
Do you really know how many moderate to rigorous activities you do every day? Just as people in the research I mentioned above misrepresented and underestimated their exercise activity, you might underestimate your level of exercise.
There are a variety of wearable technologies that can be used to track your activities. You may even be wearing one now. Whether you use technology or high-quality old-fashioned pen and paper, when we track our activities, we will not only maintain more accurate records, but also take another step towards personal accountability.
No matter how you keep track of your health (through wearable technology or just by logging), the act of recording your progress will help you keep it up.