Integrate Movement into Daily Activities & Schedule Short Bursts

Description

Finding opportunities for movement within existing routines and scheduling dedicated short sessions makes exercise more achievable.

Recipe/Instructions

1. Increase Incidental Walking:
   • Take the stairs instead of the elevator/escalator whenever possible.
   • Park further away from entrances at work, stores, etc.
   • Get off public transport one stop earlier and walk the rest.
   • Walk around while talking on the phone.
   • Walk to a colleague's desk instead of emailing/calling.
2. Schedule Short Bouts:
   • Aim for short, brisk walks (10-15 minutes) during lunch breaks, before work, or after dinner.
   • Incorporate short bursts of bodyweight exercises (squats, lunges, push-ups, planks) during TV commercials or while waiting for something to cook.
3. Active Commuting/Errands: If feasible, walk or cycle for short commutes or errands instead of driving.
4. Make it Social: Walk with a friend, family member, or co-worker during breaks.
5. Track Progress: Use a pedometer or fitness tracker app to monitor steps and set achievable daily goals (e.g., starting with 5,000 steps and gradually increasing to 10,000).
6. Weekend Activity: Plan more extended activities like hikes or bike rides on weekends.

What makes the Dish Special

N/A - Focuses on breaking down activity into manageable chunks and integrating it seamlessly into daily life.