10 Ways to Increase Physical Activity

You may have heard the phrase exercise is medicine. Here at Exercise Physiology Institute we certainly believe that statement and have seen first hand the benefits exercise can have. It can literally change peoples lives. So how do we make sure we are staying physically active? How much exercise should we be doing? What can you do to increase your physical activity level? Let us answer these questions for you.

What are exercise guidelines?

The exercise guidelines are a set of recommendations provided by health organizations to promote physical activity and improve overall health and well-being. There are guidelines for different populations including children, adults, pregnant and postpartum women and the elderly. These guidelines vary slightly depending on the country and organization providing them, but the common recommendations include:

1. Aerobic exercise: Adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be achieved through activities such as brisk walking, running, cycling, or swimming.
2. Strength training: Adults should engage in strength training exercises at least two days per week, focusing on major muscle groups such as the legs, hips, back, chest, abdomen, shoulders, and arms.
3. Flexibility training: Adults should engage in stretching exercises at least two days per week, focusing on major muscle groups and holding each stretch for 10-30 seconds.
4. Balance training: Older adults should engage in balance training exercises at least three days per week to reduce the risk of falls.
5. Sedentary behaviour: Adults should limit the amount of time spent in sedentary activities such as sitting, watching TV, or using a computer for extended periods of time.

These guidelines are general recommendations and may need to be adjusted based on an individual’s health status, fitness level, and personal goals. It’s always a good idea to consult with an exercise scientist or physiologist before starting a new exercise program, especially if you have any health concerns or pre-existing medical conditions. If you need an exercise professional in your area click here to find one.

How do I increase my physical activity levels?

Getting started is often the hardest part but once you have taken those first steps (pun intended) you will never look back. So to get you started and set up for success there are several strategies you can use.

1. Set goals: Setting realistic goals can help motivate you to be more active. Start with small, achievable goals and gradually increase the duration and intensity of your activity over time. This is a great podcast by Andrew Huberman to delve further into goal setting.
2. Find an activity you enjoy: This is important! Choose an activity that you enjoy, such as walking, cycling, swimming, dancing, or playing a sport. This will make it more likely that you will stick with it.
3. Make it a habit: Set a time of day and try to make physical activity a regular part of your daily routine and stick to it as much as possible, especially over the first 6 weeks.
4. Get a workout buddy: Exercising with a friend or family member can help keep you motivated and accountable.
5. Use technology: There are many fitness apps and devices available that can help you track your activity levels, set goals, and monitor your progress.
6. Find ways to increase your incidental physical activity such as taking the stairs: Instead of using the elevator or escalator, take the stairs whenever possible or park further away and walk.
7. Walk or cycle to work: If possible, try to walk or cycle to work instead of driving or taking public transportation to increase your daily steps.
8. Join a fitness class: Joining a fitness class, such as yoga or aerobics, can be a fun and social way to stay active.
9. Make it a family activity: Get the whole family involved in physical activity, such as going for a walk or playing a game of soccer together. Modelling is the best way to encourage your kids to be active as well.
10. Break up sedentary time: Break up bouts of sitting or lying every 30 mins throughout the day by standing up, stretching, and or walking around.

The best way to improve physical activity is to find activities that you enjoy and make it a regular part of your routine. By incorporating physical activity into your daily life, you can improve your overall health and well-being, reduce your risk of chronic diseases, and enhance your quality of life. Start slow and build up to meeting the exercise guidelines of 150 mins per week of moderate exercise. Jump in and set a goal and take that first step to increasing your physical activity levels.