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How to stay active – and why it matters for your health
Physical exercise is central to a healthy lifestyle. Ditch the couch with these 11 easy activities.
General HealthClinically Speaking
4 min read
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We all know that staying active is an important part of staying healthy. But let's be honest, it’s a lot easier to binge-watch a new hit series than hit the gym. (No judgment here: It's hard to resist the allure of a cozy couch and a bag of chips.)
But, in the long run (and you know this), you’re better off staying active everyday and you’ll feel good from doing it. According to the Centers for Disease Control and Prevention (opens in new tab), being active daily can prevent chronic illnesses like heart disease, stroke, diabetes, and even depression. It’s pretty powerful stuff!
So how do you get over the laying-on-your-couch hurdle? You could try using a physical activity diary (opens in new tab). It’s a great way to keep track of your progress and keep yourself accountable. Here are some other little things you can do to get yourself going:
1. Bike or walk to work
If driving is your go-to form of transportation, the hours of inactivity can add up. If you live close enough to your job (or even the grocery store), try biking or walking there. It’s always nice to be outside, and it’ll give you a different perspective. And the best part: you can track your steps with the Oscar app (opens in new tab) and might even be eligible for rewards!
2. Set those fitness goals
Fitness goals are a great way to stay active, get in shape, and feel like you’re owning it. A great way to start is by setting SMART goals. (That stands for Specific, Measurable, Attainable, Relevant, and Time-bound.)
Here’s an example of a SMART goal: I would like to decrease the amount of time it takes me to run a mile from 11 minutes to 9 minutes.
Meeting your goals requires some planning, a training routine, and yes, hard work and dedication. But that feeling when you crush your goals makes it all worth it.
3. Build a weekly workout routine
Planning your workouts ahead of time can help you stay on track and meet your goals. It’s challenging to get used to a new routine, but as you start getting in shape, you’ll start feeling good and maybe even want to work out.
The CDC recommends (opens in new tab) that adults do at least 2 hours and 30 minutes a week of moderate-intensity or 1 hour and 15 minutes a week of vigorous-intensity aerobic activity. They recommend that children and adolescents do at least 1 hour of physical activity every day. If you’re new to fitness, start slow (but still stick to a routine!).
4. Hit the gym
There’s a bonus benefit of getting a gym membership — it’s gymspiration. At the gym, you’ll be surrounded by like-minded people who make physical fitness a priority and it can really help you stay motivated. Plus, lots of gyms also offer fun fitness classes, which are a great way to add some variety to your routine.
5. Plan workout hangouts
Peer pressure can sometimes be a good thing, especially when it comes to fitness. The next time you’ve got plans with friends, suggest a group activity like dancing, hiking, climbing, or walking. You and your friends will thank you later.
6. Stand up
Too much sitting at work can make you feel blah. Sound familiar? Try using a standing desk to keep your blood flowing and your mind and body active. Remember to alternate between sitting and standing throughout the day to keep your feet, legs, and back happy. Hey, you might even beat a case of the Mondays.
7. Climb your way to better health
The next time you have a choice between escalators, elevators, and stairs, you know what to do. Stairs increase your heart rate and build muscle tone. They’re a great way to implement physical activity in your day-to-day without planning ahead of time.
8. Do those chores
Cooking, house cleaning, and yard work are great ways to increase your physical activity. And the best is part is you’ll get to cross items off your to-do list at the same time. You might not even realize you’re exercising until later!
9. Get a pet (woof!)
Walking or playing with a furry friend can help get your heart pumping and legs moving. Plus, the CDC (opens in new tab) and National Institutes of Health (opens in new tab) both say that pets can decrease anxiety, stress, and depression, lower your blood pressure, and even reduce your risk of heart attack or stroke.
10. Change the scenery
It’s easy to become a couch potato, especially if you don’t leave the house much. Plan a weekend getaway or trip somewhere new and exciting. It’s a great way to get moving, check out some sights, and try new things. Let FOMO (fear of missing out) inspire you to hike up a big mountain or dive into a warm lake.
11. Take up a new hobby
Get out of your comfort zone with a new hobby like yoga, pickleball, or salsa lessons. Following a new passion will connect you with a community of people who may inspire and challenge you in new ways. Sounds exciting, right? Plus, you might discover some muscles you never knew existed!
That’s it! Hope this makes you excited to get out there and get moving. So, what are you waiting for?
