by Eliza Sterling

We’ve all heard about the hidden fitness superpower of the everyday activity. While spending an intense hour at the gym is beneficial, what about the rest of your day? Recent data reveals surprising numbers: the typical adult in many western countries spends around nine hours per day sitting. Such a sedentary lifestyle might negatively affect your health and fitness progress. Answering the wake-up call might not be that complicated:’ve it’s about NEPA – non-exercise physical activity, or in other words, moving more.

Unlike stressful, high-intensity workouts, NEPA entails small, simple tweaks in your daily routine, which can lead to a considerable increase in daily movement. The benefits are enormous: a greater calorie deficit, enhanced blood circulation, and a better state of mind. Ready to strive for more physical agility in your everyday life? Here’s a detailed manual with 26 ways to insert more movement into your day and enjoy the health benefits it brings:

26 Ideas for Everyday Fitness

1. Set step goals on your smartphone or smartwatch, taking advantage of visual cues to monitor your movement.
2. Consider a standing desk to keep active during administrative tasks.
3. Walk or cycle instead of using the car, for short distances.
4. If driving is essential, park further away for some additional steps.
5. Introduce a daily stretching routine for improved mobility and core strength.
6. Carry a resistance band for impromptu exercise during travel or work breaks.
7. Join lunchtime fitness classes for a structured way to move.
8. Exercise with a friend for mutual accountability and friendly competition.
9. Limit the use of lifts and elevators; instead, embrace stairs as a part of your routine.
10. Opt for walking lunch pick-ups rather than food delivery to burn some extra calories.
11. Accelerate your walking pace for amplified calories burned.
12. Add skipping to your routine – an excellent full-body exercise that torches calories.
13. Use your rest time at the gym to perform some skipping for bonus calorie burn.
14. Create a fitness social group, challenging each other’s weekly activities.
15. Include plyometric (jumping) exercises in your routine for a fitness boost.
16. Learn a new physical skill like kickboxing or gymnastics – a fun way to stay active.
17. Indulge in gardening, it’s a moderate-intensity exercise, and it burns calories.
18. Set movement reminders to stay on track with your activity goals.
19. Mix fitness and admin – cycle at a slow pace while answering emails.
20. Turn your coffee catch-ups into walks, combatting sedentary socializing.
21. Set up a daily goal of push-ups, squats, and crunches – a quick, equipment-free workout.
22. Walk while taking phone calls – a perfect way to fit in some extra steps.
23. Squeeze in at-home workouts while watching television.
24. Utilize ad breaks as short workout sessions – planks are a great option.
25. Maximize your time efficiency by doing quick exercises while waiting for food to cook.
26. If a long workout seems impossible, split it into shorter sessions throughout the day.

Stay active every day, and don’t forget to share with us your progress and creative ideas on our official Instagram page @wellspring24!

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