Health and Wellness Leads : Company Health Promotion Programs: Physical Activity for Busy People

We all know that physical activity is an important part of health and wellness. But sometimes it’s hard to find time for physical activity. Lack of time is the number one barrier that people say prevents them from participating in physical activity on a regular basis.

The good news is that even short sessions of physical exercise help your health. Research has demonstrated that 10-minute sessions that add up to between 30 and 60 minutes a day can produce significant health benefits.

Also, there are numerous ways busy individuals can use to be more active. These strategies include:

• multi-tasking
• being active at work
• being active with loved ones
• scheduling exercise into daily life

Different strategies work for different people. Being familiar with the different strategies is key to adopting and maintaining an active lifestyle.

Read on to check out strategies you can try. With sufficient commitment, some of them are sure to work for you.

Strategy #1: Multi-tasking

The first strategy you have the potential to try is multi-tasking. This means doing things you already do, but in a more physically active way. This way you get done what you need to get done and you get physical exercise at the same time.

By way of example, you’re already travelling to work and other places. Instead of taking the car or the bus every time, try using active methods of transportation like biking, rollerblading, walking and skateboarding.

If you can’t use active transportation for an entire trip, try to be active for at least part of the trip. If you’re riding the bus, for example, get off a few blocks early and walk the remainder of the way.

Active transportation benefits your body by increasing your exercise level, and it also benefits your neighborhood and the environment by reducing the number of cars on the road.

You are able to also get physical activity while doing chores.

When you’re working around home, try to be creative and look for the active choice. By way of example, if you’re cleaning the crack between the fridge and the counter, why not move the fridge so you are able to clean the area better and build your strength at the same time?

For outdoor work, opt for the old-fashioned way of doing things, as they’re usually more active. For example, use a snow shovel rather than a snow blower.

Strategy #2: Be Active at Work

Many Americans spend 8 hours a day or more working at a motionless job. Here are a few simple ways to keep your body moving throughout work. The physical activity will revitalize you and help you be more productive.

When you’re working at your desk, try sitting on a stability ball or disk for part of your day (30 minutes to an hour). This gives your back and core a workout.

Take active breaks at least once a day. During your coffee break, try doing some yoga, stretching or taking a quick walk. You might discover that walking up and down the stairs a few times does a better job of rejuvenating you than the java jolt.

Speaking of the stairs, take them rather than the elevator whenever you can. The stairs in your building are an opportunity to get your heart pumping.

Create walking gatherings at work. Getting outside and having gatherings in a less formal setting is a great way to be active, makes work more fun and encourages creative ideas for work projects.

Strategy #3: Be Active With Your Loved Ones

Do physical exercise with your family, friends, neighbours and pets. With this strategy, you and your loved ones are doing some great multi-tasking together: enjoying quality time with each other and getting some of the physical exercise that you all need to be healthy.

Go for walks, swims or bike rides together. Play Frisbee, soccer and other games and sports together. When you take your kids to the park, play with them rather than just watching them play.

Many community facilities offer classes that keep you and your children active at the same time. Research these classes and take one or two.

You can even be active when you’re watching your kids do activities without you. By way of example, if your child plays hockey, take the opportunity to walk up and down the stairs in the stands a few times. If you feel self-conscious about doing it alone, why not gather a group of parents to do it together?

Strategy #4: Have Physical Activity into Your Day

Plan your physical exercise directly into your daytimer. Set a specific time and place for exercising. Make your physical exercise appointments a priority, just as important as any other appointment you put in your daytimer.

To help you stay committed to your physical activity appointments, you might want to make appointments that involve other individuals: such as by meeting with a personal trainer, taking exercise class or jogging with a friend.

If you’re not sure how many appointments to make or what you must be doing during your appointments, try consulting with a personal trainer. A personal trainer is able to help you develop a physical exercise plan and schedule.

The bottom line: see what works best for you. Experiment with the strategies. Find inspiration by talking to other people about how they stay active and what strategies they employ. Be creative and patient while you discover what strategies work best for you. And be aware that your “best strategy” may change from time to time.

With enough effort, you will discover what works for you. Then, run with it!