33 Actionable Ideas to Get More Active
Don’t make me do it!!
How about I give you my “lazy person’s guide” instead? Two life hacks that change the game.
Here’s how I put in the minimum effort …👇🏼
EXERCISE.
The dreaded word.
Yes, I know it’s good for me. I know I should. I know the benefits.
In fact, I’m trained to tell you the benefits, which include…
stress-reducing endorphins
mood-stabilising serotonin
increased energy levels
sounder sleep
longer living
And still — with that wonderful cocktail of information — why am I not doing this again? Thankfully I’m still faster than my youngest son (in short bursts at least). But I really do want to be healthier. For them and for me.
So what needs to change?
My routines. My habits. The patterns I’ve established that I do without thinking… and we all have them! If I can change my “unthinking daily patterns”… well, I win. I’ll get the benefit of exercise with almost no effort.
Just 10 minutes.
A while back, there was an exercise campaign by the NHS that said, “Did you know that walking briskly for just 10 continuous minutes counts as exercise?”
10 minutes!! They’re my hero. I can do that.
But want to know the real secret to kickstarting a regular exercise routine?
Make friends with active people and just say, “yes.”
Whether it’s regular outdoor walks, a local five-a-side, a Saturday Parkrun (and coffee after), a morning swim and chat, or group class…
I don’t have to convince myself to go exercise when there is someone else waiting. I show up when someone expects me. And that’s 80% of the battle. Lazy person wins again!
So here are my two secrets:
Find “unthinking daily patterns” to automatically add 10 minutes of exercise to your day
Get “on the hook” with someone more active than you
Today, I hope you do a bit more exercise and get your heart beating.
Need some examples?
Get moving! I’ve written up 33 actionable ideas to put this idea into practice below.
Which one are you going to try today?
33 Actionable Ideas to Move More
Here are 33 actionable ideas to get more exercise into your daily routine today. Get moving for at least 10 minutes. Bonus points if it gets others involved too.
Quick & Easy Activities
1. Brisk Walk: Take a brisk 10-minute walk during your lunch break.
2. Use the Stairs: Ban the elevator, no to escalators! Find the stairs.
3. Standing Desk: Use a standing desk to reduce the time you’re sedentary.
4. Morning Stretch: Start your day with a 10-minute stretch routine. Feeling limber!
5. Borrow A Dog: Take a good dog on an extra walk in the evening. Make it a regular thing. Could be a Thursday post-work dog walk?
6. Short Home Workouts: Do a 10-minute home workout using a video on YouTube.
7. Active TV Time: Drop and do those squats, lunges, and press-ups during TV shows… especially if there are commercial breaks.
Including Exercise in Daily Routines
8. Walk During Calls: Walk around while taking phone calls.
9. Walking Meeting: Go for a walk and talk instead of sitting in a conference room.
10. Cycle to Work: Hop on the bike and cycle to work if possible.
11. Evening Walk: Fancy a post-dinner stroll? Lovely when the weather is warm.
12. Weekend Adventure: Plan an activity weekend — like hiking or exploring a big forest.
13. Gardening: Spend time gardening. If your garden is like mine, you will break a sweat!
14. Bedtime Stretch: Do a short series of stretches before climbing into bed. Great way to unwind and prepare for sleep.
Join a Club
15. Join a Parkrun: Participate in a local Saturday 5k Parkrun. It’s fun and free.
16. Five-a-Side Football: Join your local five-a-side football team.
17. Group Fitness Class: Sign up for group fitness classes at a local gym. Some of the cheaper 24-7 gyms include them in the membership price.
18. Walking Group: Join a local walking group or start one with friends.
19. Cycling Club: Become a member of a local cycling club.
20. Yoga Class: Attend yoga classes with friends.
21. Swimming Club: Join a local swimming club or go swimming with a buddy.
22. Dance Class: Sign up for dance classes such as Zumba or salsa.
23. Running Buddy: Find a running buddy to keep you motivated.
24. Boot Camp: Participate in fitness boot camp. They’re all the rage these days (and good for working out all your rage too!)
Family-Friendly Activities
Relevant for those with children:
25. Family Walks: Go for family walks in the park.
26. Playground Time: When you’re at the playground, get involved!
27. Weekend Bike Rides: Go on family bike rides during weekends.
28. Nature Hikes: Plan family hikes in nearby nature reserves.
29. Sports Day: Organise a Saturday mini sports day in your garden or local park. Invite other parents.
30. Dance Parties: Have dance parties at home with your kids.
31. Swimming Sessions: Go swimming as a family.
32. Trampoline Parks: Visit trampoline parks for fun and exercise.
33. Fitness Challenges: Create family fitness challenges with small rewards.
You made it across the finish line… of this article.
You might also like my monthly email, Mind Shift Forum.
This article was adapted from one of those emails. Every calendar year, we pick a theme (hope, culture, networking, etc.) and each month there’s one email on one element of that theme — with the goal of improving our mindset or habits. Check it out!
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