Physical activity and exercise can have immediate and long-term health benefits. Keeping physically active has proven to be an important factor in long-term health and there is no situation, no age, no condition, where exercise is not a good thing (adapted from England’s Chief Medical Advisor, 2020).
According to Dr Longo (2018), Director of The Longevity Institute, you should aim to be physically active every day – do something that exerts energy. Being active doesn’t necessarily mean you need to join the gym. Non-traditional forms of exercise have proven to increase our physical wellbeing equivalent to a single, continuous workout. These include exercises such as high-intensity interval training (HIIT) for 25-minute bursts or 'exercise snacking; – a few 10-minute "snack-sized" portions of exercise scattered throughout the day.
At work, try moving away from your desk to take a call in another room. Take a lunch break outside and stretch your legs. Walk around the park. Choose the stairs over the escalators. When time is not an issue, considering walking or cycling. During your daily commute to work, find a parking spot a few blocks down or get off the bus one stop early too add a 10-minute walk to your daily routine.
Physical activity guidelines:
- Do moderate exercise for at least 2.5 hours per week, with some of it in the vigorous range
- Use weight training or weight-free exercises to strengthen all muscles
- Do weight training or body-weight exercises to strengthen muscles twice per week
- Do activities that you enjoy and that can be easily incorporated into your daily routine