Longevity Blog

Longevity Blog | Tiny Steps for Effective Exercise

Weekly physical activity is required for optimum health and longevity. The total recommended 150 minutes a week might seem impossible or unlikely for some, due to time limitation, lifestyle constraints or other factors. For those who are not physically active, are overweight, suffer from chronic disease or fatigue and want to be come healthier, exercise may seem like a big change or commitment of time and energy.

Any activity that requires movement will bring health benefits. Exercise in general supports cardiovascular health, helps lower blood sugar, promotes weight loss and improves mood and energy. Feeling and looking better sometimes comes faster than expected once any program is under way. Those who have not been active and suffer from any medical conditions should consult a doctor before initiating an exercise routine.

Targeting small and incremental changes and implementing a slow and steady exercise routine can prove effective in the long run:

  • goals seem more realistic and achievable
  • motivation and reward are enhanced
  • continuity boosts hope and self-confidence
  • small changes increase likelihood of continuing exercising as changes manifest
  • health benefits increase energy and wellbeing, reduce cravings and induce sustainable lifestyle changes

Adding small and simple steps to your daily or weekly activities will result in big benefits to your physical health, mood and energy:

  • Do stretches while watching TV
  • Take the stairs instead of the elevator
  • Park the car farther away from the closest spot
  • Do calf raises while brushing teeth
  • Walk while talking on the phone
  • Rotate your wrists while stopped at the red light
  • Stand often instead of sitting
  • Do body stretches for 30 seconds upon waking up
  • Walk or stand when talking to someone
  • Do not sit for more than 30 consecutive minutes; set a timer as a reminder to get up
  • Use the time waiting for the elevator to stretch, contract and relax your muscles
  • Do simple wall push-ups when waiting for the food in the microwave
  • Do more housework
  • Take the dog for a walk (if you don’t have a dog, take your heart for a walk)
  • Keep moving while watching your children in activities
  • Use the wait time at the restaurant to squeeze your leg muscles or rotate your ankles
  • Start a 10 minute walking routine that can be incrementally increased every week
  • Walk during lunch break
  • Organize walking meetings instead of coffee meetings
  • Play dance music often (and dance)
  • Walk, bike or use public transportation to your destination
  • Get up and do push ups, sit ups or jumping jacks during TV commercials (at least, march on the spot)
  • Play outside with your children
  • Buy new running or walking shoes to walk better and create an incentive for more frequent walking
  • Do gardening
  • Use walking apps to monitor and track progress
  • If tired or busy, split the exercise in different parts of the day
  • Combine walking with biking or swimming based on your preferences
  • Any amount of exercise is beneficial: find ways to keep moving


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