When it comes to exercise, every minute counts. In fact, a 2022 European Heart Journal study found that just 15 minutes a week of heart-pumping exercise reduces your risk of premature death by as much as 40%.
From adding micro-exercise sessions to establishing new healthy habits, here are five ways to sneak more exercise into your day.
1. Invest in a step tracker.
Nothing motivates you like seeing the actual number of steps you are taking each day. Scientists have found that just counting steps each day makes people take more steps.
2. Take the stairs.
Taking the stairs more often might reduce your risk for developing diabetes, according to a 2021 study. If your house has stairs, do extra laps up and down while moving between floors during daily activities.
3. Be an active TV viewer.
The advice to exercise during commercials is outdated now that so many of us stream our shows. Instead, take the first 10 minutes of the show to do plank holds, crunches, leg lifts, triceps dips, and jumping jacks.
4. Find reasons to take short walks.
Use the natural breaks in your day to sneak in a walk. Take a walk around the block when taking out the trash. Do a few laps around your house when getting mail or packages. Park in the next block over when running errands.
5. Have active working sessions.
Schedule walking coffee dates or walking meetings with colleagues. Stand up during Zoom calls or brainstorming sessions, or consider getting a standing desk or treadmill desk.