Useful activities you can do regularly

If you are thinking that waking up early and doing the workout is the most arduous thing to do in an entire day, you are wrong. If you are disciplined with your goals, you would no reason or excuse to make especially in health.

The science has spoken: you do need to exercise for hours on end to improve all aspects of your health, nor to boost your life longing. The secret to feeling fit, healthy and mentally buoyant lies in how consistently your move. Even the most die-hard fitness experts agree that getting your heart pumping, however, you choose to do it, is the chance to improve your health - and you don't need to be committed to hour-long studio classes to do that.

The best thing about exercise you can just move your body by doing low-intensity exercise, such as walking, stair climbing, and steady-state cycling. When it is about low-intensity exercise, you can do an hour in one go is not much different to doing two lots of 20 minutes or 12 lots of five minutes. It is as simple as deciding to move dedicatedly regularly. Moreover, use stairs instead of the lift, get off the bus a stop earlier, or even walk around the supermarket instead of ordering online. It all counts.

Physical activities matter

A study published in December 2022 by Nature Medicine (which surveyed the fitness tracking records of over 25,000 people with an average age of 60, who didn’t regularly exercise), found that small bursts of movement throughout the day – be that two minutes of fast walking or quickly climbing the stairs – showed a 50 per cent decrease in death from cardiovascular problems and a further 40 per cent decrease in the risk of dying from cancer, compared to those who had no spurts of movement at all. Put simply, even the smallest amounts of exercise can increase our life yearnings.

Tabata

Few people know about the Tabata exercise. It is a type of HIIT workout that takes just four minutes. The fact or idea is – the brainchild of Dr Tabata in 1996 – is to do 20 seconds of work at maximum effort, followed by 10 seconds of rest. Tabata includes squat jumps, push-ups, high knees, jumping jacks or mountain climbers (or a mix, alternated).

Just walk

What this means is that higher step count is not only linked with reduced death from cardiovascular disease and obesity-related conditions, but other causes less directly associated with exercise too, such as cancer and even suicide.” He suggests aiming to walk between 7,500 and 11,000 steps each day to improve your health – and even if you don’t reach these numbers, 500 steps are better than none at all. “The great thing about step count is that it’s cumulative – not only across the day but the week, too.

Stick With It

While you don’t have to toil over the dumbbells to make a difference to your health, all research points to the fact that consistency is key. Move a little each day and make a promise to yourself to prioritise it – there is always time for a quick walk.