Health Blog

Increase Your Physical Activity with These 7 Tips

Getting daily exercise doesn’t have to be an “all or nothing” scenario, even though it may sometimes seem like it. Perhaps you had a long day at work, or you have to spend time driving your kids around to their extracurricular activities, or maybe it’s raining and thundering and you simply don’t have the energy.

 

We all make these excuses every day – by the time we come home from work, it doesn’t feel as if there are enough hours in the day to get your necessary exercise, on top of all the other tasks you have to get done before you go to bed. Fortunately, there are some simple tips that can help you add more physical activity into your day, without taking up too much extra time!

1. Sneak more physical activity into your day.

Ideally, we’re supposed to get up and move around every 30-60 minutes throughout the day to initiate stronger blood flow, and to allow our bodies to stretch and warm up. But how many of us actually do that? (The answer – not many.) However, you can achieve this by tricking yourself into getting up more often. Maybe you use a smaller glass for your water than usual, so you have to get up and go to the sink every time you finish it. Or, maybe you make a trip to the copy room every time you have to use a stapler or hole puncher, instead of keeping your own on your desk. By ridding yourself of these small “conveniences” that we create for ourselves, you’ll be able to get up and move around much more than you would otherwise.

2. Take the route less traveled. 

We generally try to get from one point to another in the quickest way possible. We take elevators, we park close to entrances, we enter and exit the doors nearest to us… But other than saving time, this doesn’t add any long-term value. Try making it a habit to take the stairs at work or to park at the back of your grocery store’s parking lot. These simple acts can add significantly more physical activity to your daily life.

3. Use your lunch break to take a walk.

We all get a lunch break, and we can easily use that time to make healthy decisions. Instead of eating at the office cafeteria, walk down the street to order food (and make sure to get something healthy!) Or, you can use your entire lunch break to take a walk or go to the gym. By opting to do this, you can bring a bagged lunch and eat at your desk either before or after your exercise. This will give you a designated period of time every day for physical activity.

4. Spend less time sitting with a standing desk.

This may be one of the easiest ways to get exercise – simply by standing in place! While it may not seem like much, standing is significantly healthier than sitting. You burn more calories by standing, and it is incredibly helpful to your posture as it decreases the ability to slouch or hunch over. It also helps in keeping blood sugar steady after a meal, and it encourages more movement overall.

5. Don’t hide your workout equipment.

Keep workout equipment in an easy-to-see view around the house. Lay your yoga mat out in front of the TV. Keep your 5-pound weights on the side of the desk. By keeping your equipment in sight, it’ll increase the probability of you using them (because let’s face it, who’s going to rummage through their hall closet to find their yoga mat at the end of the day?) Make it a habit of working out around the house while doing your daily activities, such as watching the news, cooking dinner, or even sitting at your computer.

6. Get those chores done.

By doing chores for 20 or 30 minutes a day, organizational experts believe you can achieve a cleaner and healthier lifestyle. In addition, you can also get a bit of a workout in! Vacuuming, doing dishes, taking out the trash, and doing laundry all demand physical activity. By taking time out of the day to do chores around the house, you’ll be able to get exercise AND do the tidying up that you’ve been putting off. Win/win!

7. Don’t hesitate to contact your physical therapist

Your physical therapist can help you address any chest and pains that may be limiting you from getting the physical activity you need. An added bonus of physical therapy sessions is that many of them contain targeted workouts to help you reach your physical goals, so you will already have time set aside for exercise on the days of your sessions.

Physical therapists are also great resources when seeking advice on how to remain active or improve your physical function. In circumstances where pain is an issue, your physical therapist can provide you with helpful techniques and accommodations for moving around physical barriers.

Are you looking to get moving once again? Contact us today to schedule a consultation and discuss how our services can help you achieve the active, pain-free life you want!

 

Sources:

 

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20047624

 

https://www.moveforwardpt.com/Resources/Detail/four-tips-to-stay-active-independent-as-you-age

 

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Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
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The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
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Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
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19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
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sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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