Source: American Institute for Cancer Research 

How Can You Become More Physically Active?

An easy way to start transforming a sedentary lifestyle into a more active one is to begin standing more and sitting less. If you work at a desk all day, create a workstation that requires you to stand (and therefore move more). Think about creating opportunities to walk at lunchtime and before or after work. Consider adding leisure time activities to your weekly routines, especially those that involve the whole family, such as bike rides, hikes, and walks around the neighborhood. What about your home? Do you enjoy gardening? Make time for it throughout the week instead of leaving it all to the weekend. And instead of dedicating just one day every other week to clean, try to include daily active chores that take 10 minutes or less. When you engage with technology, creatively think about how you can move. Try placing some simple equipment like a yoga mat or resistance ball or resistance bands in your living room so they are easily accessible while watching TV. There are countless opportunities to increase daily physical activity, but you do have to look for them. 

As you evaluate your 24-hour activity reflection, consider making a detailed plan that includes both elements: 

1. Daily increased physical activity

2. Structured, planned, intentional exercise to improve physical fitness 

Omitting one or the other can have serious and detrimental consequences for your health, fitness, and overall well-being. Don’t be a couch potato or an active couch potato—make the change today and add BOTH elements to your life to reap the life-changing benefits of physical activity and exercise. 

Dominique, author & contributor, is a director of university wellness, an international speaker, certified personal trainer (ACE), wellness practitioner (NWI), and lecturer.