Simply Go For A Walk
We continue to learn about the incredible health benefits of exercise, yet somehow, as a population, we are more sedentary than ever. In this article, it is my goal to give readers a few quick, easy strategies to increase daily activity levels.
Don’t forget that physical activity takes many forms, not just marathons or gym sessions! Walking to grab dinner, using the stairs at work, gardening, household chores, or getting off the bus are just a few forms of physical activity we can use every day. In trying to find ways to be more physically active, try to reflect on your lifestyle and day to day activities to identify opportunities to be more active.
Choosing an activity that is simple and easy to implement is key. Ask yourself if you are almost certain the new strategy is attainable on a daily basis. Be honest with yourself! If the answer is no, or you have identified some barriers to success, I suggest you scale your goal back, or pick a new activity to set yourself up for success. A lofty goal may sound impressive or exciting but give you little success in the long term. Consistency is most important so it needs to be simple, realistic, and easily attainable.
An acronym used to remember this approach is to remember SMART principles. This approach can be used for any type of goal, but in this example we will apply it to our goal of increasing physical activity levels. The acronym stands for Specific, Measurable, Achievable, Realistic and within a Time frame. For example, let’s say that you have determined that it’s realistic to take the stairs every day at work. You work on the fourth floor, so this goal is Specific in that we have a specific quantity, or specific number of flights of stairs to climb every work day. This example is certainly Measurable because it’s very easy to count the floors as you climb. It’s Achievable because the stairway is never locked, you know it’s within your capabilities, and you like to wake up early every day giving you enough time to get to work in the morning. It’s Realistic given your schedule, the fact you enjoy walking stairs, and can’t think of any other reasons that would stand in your way! The goal is done within the day, which gives you a specific Time frame that works for you. If anything should change in this person’s life, for example they take a new job on the fortieth floor, they may need to re-evaluate and find something different or more realistic for their lifestyle.
A few other tips I like to include:
- Try a standing desk! Reducing sitting is always great, plus it has the added benefit of alleviating many postural dysfunctions attributed to hours of desk work!
- Set an alarm on your phone to go off once an hour to remind you to do a few minutes of light activity, a few squats, or a walk around the office!
- Monitor your water intake. Refill your bottle at the halfway point to break sedentary behaviour.
- Instead of sending an email to a coworker, walk over and speak to them in person.
- Reduce barriers to success. For example, if your goal is to go to the gym three times a week. Pack your bag the night before so it’s ready to go. The less reasons not to go, the better!
With any goal, it’s important to be intrinsically motivated. If the goal isn’t something you are actually interested in it will be much harder to achieve. Think about what you are interested in achieving and work backwards.
Physical activity increases energy, cognition, mood, sleep, body composition, and reduces the impact, severity, and chances of most if not all chronic diseases! It’s likely that this is a goal we all will find value in pursuing!
Credit to Jon Greig (edited by Dr. Linn)
