Incidental Physical Activity

Incidental physical activity

Not all exercise has to be done in the gym or a sports field; incidental physical activity can be achieved at home, at work or even in the car. 

With developments in technology, many of us are living increasingly sedentary lifestyles. Remote controls, elevators, drive throughs at takeaway outlets and online shopping make it easy for us to stay sitting instead of moving around and burning calories. The good news is that we can make small changes to increase the amount of incidental activity that we do each day.

Try some of the following suggestions to see some improvements to your fitness.

  • Use the stairs rather than the lift or escalator.
  • Go for a 10-minute walk during your lunchbreak.
  • Get off the bus one stop early and walk the rest of the way.
  • Walk the dog an extra block.
  • Do some stretches or strength building exercises in front of the television.
  • Find the furthest car park at the shopping centre, and park there instead.
  • Clean the house for 30 minutes at least once a week.
  • Stay on your feet longer. Don’t sit down and wait for that item you are picking up from the shop, stay standing and burn more calories.
  • Don’t pay to have your car washed. Wash it yourself, save some cash, and work up a sweat.
  • Walk or ride your bike to the local shop to pick up some milk.
  • Mow the lawns each week.
  • Walk to a colleague’s desk rather than emailing or phoning them.
  • Start your gym workout with 5 minutes of high intensity cardio at the end of your warm up.
  • Complete 2 minutes of push ups, lunges and sit ups before you start each meal you have planned for the day,
  • Before going to bed, have a stretch for 20 minutes. Stretching is great for flexibility but can also increase your heart rate.