You do a structured workout, but how active are you when you aren’t doing your daily fitness routine? It matters. Getting more “incidental exercise” helps you avoid the negative effects of sitting too much. Incidental exercise is physical activities you do during your day that aren’t planned or structured. In other words, it’s all the little ways you move around throughout your day.
Studies show that the non-structured movements you do throughout the day are important for your metabolic health. Research finds that prolonged periods of sitting are linked with higher blood pressure ppressure, blood sugar, larger waist size, and lipid abnormalities. Incidental exercise comes in handy on days you must skip a workout too.
You can compensate for missing that workout by moving your body more throughout the day. Incidental exercise can be anything from walking around the mall to playing basketball with friends to raking leaves in the yard. Even household chores like washing dishes and vacuuming can turn into incidental exercise if you push yourself and do them faster.
Simply moving more has health and fitness benefits. In fact, short periods of movement are more beneficial in some ways because they break up long periods of sitting, another longevity shortener. So, if you’re leading an ultra-busy life and need to take advantage of the time you have, here are ways to fit more incidental exercise into your day. Keep doing your structured workouts but break up those periods of sitting!
Stop Driving When You Can Walk
How many times do you jump in the car to drive a mile or two to run an errand? Save the gas, the wear and tear on the car, and go on foot. If you don’t like the idea of walking, get out your bike, and cycle to your destination.
Every time you’re tempted to jump into a car, ask yourself if you could do that errand on foot or on a bike. Too often, people jump into a car to travel short distances when walking is a healthier choice. If you take public transportation, like a bus, get off a stop early and walk the rest of the way. It all counts!
Wear Exercise Shoes Everywhere
Those elegant heels are beautiful but impractical. Wearing dress shoes or shoes with heels forces you to walk slower. Plus, you’ll be less inclined to move your body when you have uncomfortable shoes on. Instead, lace up a pair of comfortable exercise shoes so you’ll pick up the pace wherever you are. The extra calories you’ll burn by walking faster add up over a day. Bonus: You’ll feel more comfortable too.
Do Things You Already Do More Vigorously
What activities that you normally do sitting that you could do while moving? When you watch a YouTube video, do it on your smartphone while taking a walk. Why not read the morning paper or your favorite magazine while cycling on an exercise bike? In this case, multitasking is good for your health. You can also return phone calls on your smartphone while taking a walk. Be careful though. If you walk outdoors, don’t let whatever activity you do distract you from the traffic.
Turn Housework into an Exercise Session
Housework can double as exercise too. The key is to do it with intensity. Pick up the pace when you vacuum the carpet or scrub the floor. It takes serious biceps power to scrub a counter or the floor if you do it with gusto. Make those biceps groan! When you’re washing dishes, do a set of squats after each dish. Power up the calorie burn by mowing your lawn with a hand mower. Doing so burns 215 calories in only 30 minutes.
Turn Lunch Hour into an Exercise Session
You can accomplish more during your lunch hour than just eating lunch. Rather than sitting down for a leisurely mid-day meal, eat something quick and nutritious. Then, use the rest of your lunch hour to take a walk outdoors. The outdoor break will also do your mental health a world of good. You’ll return refreshed and ready to tackle the second half of your day.
Adopt a Dog
Why not do something good for a homeless animal and something beneficial for your health at the same time? A study found that dog owners walk an average of 22 additional minutes each day relative to those who don’t have a four-legged friend. Plus, they walk fast enough to boost their heart rate and get cardiovascular benefits. A canine companion can be a great motivator to exercise as they never complain about a workout and their enthusiasm is contagious. Who says an exercise buddy has to be human?
Wear a Fitness Tracker
Nothing beats a fitness tracker for keeping you engaged and making you more accountable. With a tracker, you get constant feedback about how many steps you’re taking each day. Experts recommend aiming for 10,000 steps daily, but you might want to start with less and work up to greater distances and step counts. Check with your physician for specific guidelines based on your health.
You can even hook up with an online forum or group that offers step challenges and share your results each day. Doing so helps you stay motivated and makes you more accountable. Plus, it’s a way to make friends.
The Bottom Line
Not only will doing more incidental exercise throughout the day improve your health, but it’ll also boost your energy level because you’ll spend less time sitting. Take advantage of the time you have to get a brief workout and know that you don’t need a gym to do it. Ready to get started?
References:
- org. “Dog Owners Walk 22 Minutes More Per Day. And Yes, It Counts As Exercise”
- Harvard Health Publishing. “Why we should exercise – and why we don’t”
- org. “Could a Fitness Tracker Boost Your Heart Health?”
- “What is Incidental Activity – Queensland Health.” health.qld.gov.au/__data/assets/pdf_file/0029/367553/pa_incidental.pdf.
- “Study finds lives and money to be saved from incidental ….” https://medicalxpress.com/pdf340270184.pdf.
- Scandinavian Journal of Medicine and Science in Sports and Exercise. Volume30, Issue 11. November 2020. Pages 2234-2250.
- “Sitting risks: How harmful is too much sitting? – Mayo Clinic.” 21 Aug. 2020, mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005.
Related Articles By Cathe:
Incidental Exercise Contributes to Cardiovascular Fitness
“Insignificant” Daily Activities Count for Keeping Weight Off
For Health and Longevity, Every Movement Counts
3 Ways Sitting Less Can Improve Your Work Day and Work Performance
Why You Shouldn’t Depend on Exercise, Alone, to Lose or Maintain Your Body Weight
Brief Exercise: Do Very Short Workouts Work?
Brief Exercise: Can You Get Benefits From Exercise Sessions as Short as a Minute?
