To get out of a sedentary lifestyle, you must start slowly and create possible and achievable goals so as not to lose motivation, and to do this, you can start with small changes in your lifestyle, such as reducing the use of the car or replacing the elevator with the stairs, in addition to establishing a routine with a specific time to take care of your health and move your body.
A sedentary lifestyle is characterized by the adoption of a lifestyle in which the person does not exercise regularly, damaging the body’s ability to control blood sugar levels, blood pressure and break down fat, increasing the risk of obesity. , diabetes or high blood pressure, for example. Find out other health consequences of a sedentary lifestyle.
To get out of a sedentary lifestyle, it is advisable to consult your general practitioner, who should request tests to assess your health conditions, and thus begin physical activities safely.
Some tips for getting out of a sedentary lifestyle are:
1. Replace the car or leave it away
A good option to get out of a sedentary lifestyle is to replace your car with a bicycle or walk to work or shopping, for example. However, if this is not possible, you can park your car as far away from your destination as possible and walk the rest of the way.
For people using public transport, a good solution is to get off 1 or 2 stops before the usual stop and walk the rest of the way.
2. Replacing the elevator with the stairs
Whenever possible, take the stairs and avoid using the elevator or escalators. If you want to go to a very high floor, you can do half by elevator and half by stairs, for example.
Furthermore, replacing the elevator with stairs helps tone your leg muscles, improve physical and cardiovascular fitness, increase muscle mass and burn calories, helping you lose weight.
3. Do activities on foot
Another way to get out of a sedentary lifestyle is to do everyday activities on foot, such as going to work, the bakery, the supermarket or visiting a family member by walking, for example, even if it is short distances, as it encourages the person to move and allows Let your body get used to physical activity little by little.
Furthermore, circulating all sections of the supermarket or walking while talking on your cell phone also helps to increase the number of steps per day and combat a sedentary lifestyle.
For people who work all day sitting, you can take breaks throughout the day and take a short walk around the office or home, walk at lunch, go to talk to colleagues instead of exchanging an email, do stretches in the middle of the day or when you go to the bathroom, for example.
4. Walk when you wake up
Another good strategy to get out of a sedentary lifestyle is to go for a walk as soon as you wake up, even if it’s just a short walk around the block, as being active as soon as you wake up avoids postponing exercise and losing enthusiasm for physical activity throughout the day.
Furthermore, physical activity in the morning helps you have more energy and energy during the day, improves your ability to concentrate, your mood, helps you lose weight, and encourages you to make healthier choices throughout the day, such as eating a more balanced diet. and nutritious. Check out other health benefits of walking.
5. Create a routine
Creating a routine is one of the best ways to get out of a sedentary lifestyle, as you reserve that time in the day to practice some physical activity such as walking or even cleaning the house, walking the dog, dancing to music you like or playing games. with your children, for example.
For people who don’t like routine, you can establish a schedule to do different things each day, as long as you have the discipline to comply with what has been established, because when you no longer have a fixed schedule for activities, the possibility of giving up and becoming discouraged is greater.
6. Set goals
To get out of a sedentary lifestyle and feel motivated, you should set goals that encourage you to continue exercising, such as starting by walking 15 to 20 minutes a day and gradually increasing the minutes or walking a block and increasing the distance. gradually.
The ideal way to get out of a sedentary lifestyle is that these goals are realistic and achievable, it is important for the person to practice the physical exercises they like, that adapt to their lifestyle, in addition to starting slowly to help maintain focus, not giving up and also prevent the appearance of injuries.
Another alternative to not give up is to use apps on your cell phone or watches that allow you to program activities, goals and issue alerts about sedentary lifestyle.
