Do you spend a significant amount of time seated?
In today's fast-paced world, finding time for physical activity can be a challenge. However, the World Health Organization (WHO) stresses the importance of incorporating more movement into our daily lives, no matter how small the steps may seem. Here's a practical guide to help you meet the WHO's recommendations for weekly moderate-intensity physical activity and muscle-strengthening exercises.
To reach the target of at least 150 minutes of weekly moderate-intensity physical activity, you can break it down into manageable sessions. Aim for about 30 minutes of moderate-intensity exercise on 5 days each week, such as brisk walking, cycling, or swimming. These sessions can be split into shorter ones, like three 10-minute walks, to fit your schedule.
Activities with a Metabolic Equivalent of Task (MET) of 3 to 5.9, such as brisk walking, dancing, water aerobics, or gardening, sustain aerobic benefits and meet the moderate-intensity level.
In addition to this, the WHO recommends includings muscle-strengthening activities on at least two days per week. Focus on exercises that target all major muscle groups, such as weightlifting, resistance band exercises, bodyweight exercises (push-ups, squats, lunges), or yoga.
To make physical activity a habit, incorporate it into your daily routines. Use stairs instead of elevators, walk or bike for short trips, stand and move during breaks, or schedule exercise sessions as part of your day.
Setting realistic, specific goals can help maintain motivation. For example, plan your week with 5 days of cardio-focused moderate activities and 2 days reserved for muscle strengthening. Adjust the intensity and duration to fit your goals, whether they're weight loss or overall health.
Tracking your progress is key to staying motivated. Use apps, journals, or reminders to monitor your weekly exercise, ensuring a balanced aerobic and strength training routine.
Preparation is key to overcoming obstacles. Pack your sports bag the evening before, inflate your bicycle tire, or roll out your yoga mat in the living room to make it easier to get moving.
Visualising the feeling of accomplishment after a short run or walk can help keep you motivated. Consider walking or cycling to work, the supermarket, or appointments to increase your daily movement.
According to a report by the German Health Insurance (DKV), adults spend an average of around ten hours per workday sitting. So, every bit of movement counts.
Remember, the WHO emphasizes that starting to incorporate more physical activity into your lifestyle is important, regardless of the amount initially. By consistently combining these strategies, you can effectively meet the recommended 150 minutes of moderate-intensity activity plus strength training sessions each week while accommodating your daily life and preferences.
- To further improve overall health and wellness, consider adding more science-backed solutions like fitness-and-exercise and nutrition to your workplace-wellness program.
- A comprehensive health-and-wellness strategy at the workplace could include not only more exercise and better diet but also education sessions about the benefits of these activities, as well as work-life balance suggestions.
- Incorporating fitness-and-exercise, nutrition, and work-life balance into a holistic health-and-wellness program can lead to increased productivity, reduced stress, and improved employee morale, ultimately resulting in a healthier and more successful organization.
