10 ways to stay active.
It is recommended that for health benefits each of us perform 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space. The following are some tips on how to stay active and reduce sedentary behaviour while at home
- Work out while working. Add some healthy activity to your workday. Take walking breaks or walk and talk during your meetings, do some band exercises while sitting at the desk, do some yoga or stretching during downtime.
- Set a goal. Having a commitment or goal, like being active for at least 150 minutes each week, will help you stay on track. Share it with others to keep yourself accountable. If you’re the competitive type, virtual challenge friends, family or co-workers and see who can consistently meet their goals over time. Keep the competition healthy.
- Timing is everything. If you find you’re better at sleeping in than making it to that morning workout, try getting active at a different time of day. Schedule it. Having trouble making time for physical activity? Set an alarm on your phone or schedule it on your calendar – and treat it like any other important appointment.
- Put the screens on hold. Screen time usually means sitting time. Spend less time on the phone, computer and TV.
- Be an active parent. Experts say that what kids want more than anything else is time with their parents. To give them that, don’t just send them out to play — go play with them!
- No Stress. Stress is no excuse to skip your workout. Regular physical activity can help you manage stress, sleep better and have more energy. Add yoga and any other mind body activity to your day to reduce stress.
- Do what you love. Find activities that fit your personality and motivate you to stick with them. If you’re a social person, try joining a virtual exercise class or calling up a friend to work out together. If you prefer time alone, yoga might be a better fit for you.
- Daily Chores. Make active chore cards and let each family member draw a card each day with a different task. Cleaning up after dinner, taking out the trash and folding the laundry are all good ways to get your family up off the couch. Gardening, lawn mowing and yard work are a great way to get active outdoors. In case there is no yard, try container gardening.
- Get active for a cause. If you live to help others, active community events like the Heart Walk are a great way to do something healthy while giving back. Some even offer fitness training, team opportunities and prizes!
- Move anywhere. Create your own circuit workout at home! No equipment needed, just a little willpower and creativity. Bottles filled with water act as weights. Chairs are steps. Fit in walking. Being more active doesn’t have to take up a lot of time. You can walk just about anytime, anywhere, and every minute counts toward your goal of at least 150 minutes per week.
For optimal health, it is also important to remember to eat healthily and stay hydrated. drinking water instead of sugar-sweetened beverages. Limit or avoid alcoholic beverages. Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and certain fats. Avoid refined foods.
At Coach Karabo Wellness we continue to provide personal training and wellness services.
There are a few options available to anyone who wishes to take up our services;
- No monitoring. Receive the programme and work through it yourself without the day to day intervention of a coach.
- Minimal monitoring. Receive the programme and work through it yourself without intervention on a session by session basis. You must however send proof of the workout via a photo or access to your workout data.
- Partial Monitoring. Receive the programme and work through 50% of it yourself. Video Call for the other 50% of the sessions.
- Full Monitoring. Receive the programme and work through 100% of it via video Call.
Get in touch to find out how we can help.