How Much Should A 10 Week Old Baby Boy Weight Boost Physical Activity With a Twist on the Daily Routine

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Boost Physical Activity With a Twist on the Daily Routine

You want to be more physically active, but how do you find the time? And just how many activities do you have to do?

The number one reason people aren’t more active is time. We now know that piling in short bursts of activity throughout the day to achieve a total of 30 minutes most days of the week provides comparable benefits to completing 30 minutes of activity at once. There are many ways to increase your physical activity level simply by incorporating the activities you already do on a daily basis.

Here are some examples of how to improve your fitness when you’re at home, at work, traveling, running errands and taking care of the kids.

Home

Nothing beats increasing your level of physical activity at home. There is no wasted time traveling to the gym and you can wear and look however you want! Many typical household activities get your heart rate up and build strength. Some examples include mowing the lawn, shoveling snow, vacuuming, mopping, unloading the car, carrying groceries, and taking out the trash. Now take these everyday activities and add something else. How about lunges while vacuuming, bending your arms while carrying your grocery bags, lifting your calves while brushing your teeth, and actually squatting when accessing the bottom shelves? Do you log more hours than you’d like to admit in front of the TV? Use commercial breaks to do 3 minutes of sit-ups or push-ups.

In the office

Start your day by getting to work a few minutes early so you have time to park your car further away, or if you’re taking the bus, get off early and walk the last few blocks. This is an easy way to add 10-15 minutes of activity to your day while still getting that much needed time for yourself. Opt for the stairs instead of the elevator to get to your office. Be sure to take two 15-minute breaks during an eight-hour workday. Use your break time to improve your fitness by stretching or walking around the building. If you run out of time, schedule your computer to remind you when it’s time to take a break. Taking short activity breaks during your work day has the added benefit of clearing your mind, boosting your energy and making your work hours more productive. Other ways to increase activity levels at work include taking a longer route to the bathroom or coffee maker and walking to a colleague’s office as opposed to reaching for the phone. A pedometer is a great tool for tracking your activity when you’re in the office. You can set goals to try to increase the number of steps you walk each day to improve your fitness.

On a trip

Traveling doesn’t mean your fitness goals have to stop while you’re on the road. There are simple activities that will increase your activity level and help reduce the discomfort that often accompanies long periods on the road. When driving, take breaks every two to three hours to stop, stretch, and take a quick walk in a roadside park. When behind the wheel, shift as much as possible to help circulation and ease stiffness. Traveling by plane or train means limited space, but you can stretch your arms and neck by reaching towards the luggage rack and completing the shoulder/neck roll in your seat. Get up every hour for a short walk to the bathroom to stretch your legs. When navigating the airport, choose stairs and walk as much as possible over using moving walkways, escalators and elevators.

Traveling means you leave the gym or treadmill behind, but you can pack your comfortable shoes and walk anywhere. A handy fitness tool for travel is a resistance band. This piece of equipment takes up minimal space and provides a way to work on your flexibility and strength when your only option is your hotel room. Many hotels have fitness rooms or pools where you can stick to a fitness routine.

Fitness with children

Has a new little one joined your family? Increase your activity by walking to soothe your child, or sit on the floor and rock back and forth while holding your child instead of swinging in a swing. Most toddlers love the visual stimulation of the outdoors. Get a carrier and strap your child in for a walk around the neighborhood. There are now many options for bicycle strollers and trailers that provide a variety of activity options. If finances are tight, improvise with baby overhead pushes and arm twists. As your child gains weight, you will improve arm and shoulder strength. Turn on the tunes and dance around the living room with your baby, you might even be rewarded with some giggles.

Has your child reached the do-it-yourself stage? At this point, the intensity of your activity can be reduced as you slow down so that your child can keep up with you. Now is a good time to consider fitness compromises with other moms in your neighborhood. Alternate watching the kids while each of you can get some much-needed rest and physical activity. If you’re short on options for a second mom to support, you’ll still get the fitness benefits of all the bending, lifting, carrying, and lowering that a toddler requires. As your child grows, he will be able to participate in more physical activities, such as fun games like “Mommy, can I?” and “Red Light, Green Light”. Be creative and design a scavenger hunt that involves walking around the neighborhood (look for a red car, a white flower, a green house, etc.). Not feeling creative, head to the park to play while walking laps around the playground. Your child needs this activity just as much as you do.

Everyday Errands

There are even small ways to increase your activity level when completing tasks. When you go to the mall or grocery store, don’t circle around the nearest parking spot, park as far away as possible and use those extra steps to get to your destination. Do you live near a bank or post office? Leave the car parked and walk or ride a bike. When you drive to school, park a few blocks from the school and walk with your children the rest of the way. By doing this, you have the added bonus of avoiding the traffic jams of school buses and parents dropping off students, which can take even less time. Add extra steps at the mall by being a mall walker and completing a lap before you start shopping. Once again, take the stairs instead of the escalator.

Achieving your fitness goals doesn’t require a fancy gym membership or expensive exercise equipment. A little creativity goes a long way. For more tips for everyday activities, see Fit in Fitness: Hundreds of Simple Ways to Incorporate More Physical Activity into Your Life by the American Heart Association. Stick to increased fitness levels and you’ll reap the rewards of more energy, weight management, heart and bone health, and an overall improved quality of life. Now move!

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