4 Ways to Increase Everyday Activity

Read also my newer post 10 x motivation for sports.

I ended up into an appendix surgery during the first week of 2018. I had just got into the rhythm of exercising 5-6 times a week. I had done it for a month by then. It had lifted my mood and physique. I even thought about finally getting those visible abs when the doctors told me not to sweat for three weeks and especially to avoid using my abs. I was grateful for getting my organs fixed but the no-sports part was not that fun. Or so I thought.

Surprisingly, I learned more about active lifestyle during those three weeks. Based on the experience as well as earlier notes, I share my tips with you.

4 Tips for Everyday Activity

1. Track Your Activity

Polar M400 sports watch
Sports tracker Polar M400

I’ve tracked my activity almost daily with Polar M400 sports watch during the past months. The watch shows steps, calories, active time and many other useful things (no, this is not an ad). I recommend using a sports watch to learn more about your activity.

My watch has been a big help for me. It motivates me to walk, chose stairs, even helps to lose weight. I can easily follow my calorie consumption and compair it to what I’ve eaten. If I study or work on computer, I might consume as little as 1 500 kcal a day. By being active, I get easily over 2 000 kcal. I normally consume 2 300 to 2 700 kcal on training days.

Even if you don’t care about losing weight, activity is proven to be important for your health. A tracker can help you to understand it better.

2. Leave the Car

Be active
Bike, use public transportation, skate or walk instead of using a car

Car is deactivating. It can make a difference even if you simply change the car into public transportation. Those few hundred meters to the bus stop matter. I found this out clearly when tracking my activity. It was way easier to reach my daily goal (a setting on the watch) when I didn’t use a car. Most people sit enough already during their daily lives. At least I do!

Use the car only if you really have to.

3. Pick the Stairs

Chosing the stairs instead of an elevator is obviously better but still many people chose the elevator. What’s the point of squatting at a gym if you can’t climb a few floors up the stairs?

4. Walk

Walking outside
Walking is great sometimes

I used to dislike walking because it seems slow and boring. However, if you don’t have much activity outdoors, this saves the day. Enjoy fresh air and nature. Feel and sleep better. Have time for your thoughts or listen to an audio book to educate yourself.

I even used this when I studied English as a kid; I recorded my English book chapters or asked vocabulary from my self by recording it. Be creative and try new things!

I learned to appreciate walking during the appendix sick leave. My brother, who regularly lifts weights and tries to gain mass, was wondering one day: “How it can be so difficult to lose weight? Why don’t you just walk on a thread mill and read a book while watching a movie?” – I got excited! I was not allowed to do sports but walking isn’t a sport, right?

I quickly notice how walking can add a few hundreds of kilocalories to my consumption and burn fat very effectively. I usually walk to gym and back. I burn 150 + 150 kcal only on that 2+2 km walk! If I have a gym training, body pump or dancing, it takes around 300 – 800 kcal. Even if I feel lazy at the gym, the walk can double my consumption. Additionally, it lifts up my mood and wakes me up before my training.

Walking burns fat more effectively. It’s a good compliment for heavier training sessions. Walking can consume body fat 40-50% of the calories consumed while harder training usually burns fat with 15-30% of the kilocalories. During my sick leave, by walking two hours and studying my homework simultaneously I lost weight at least as effectively as when I wasn’t on a sports-break.

Good luck for your active lifestyle!

Let me know, if you have ideas for increasing activity 🙂

– Marianne

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