Everyday Activities & Fitness

Everyday Activities & Fitness

Everyday Activities & Fitness
Can performing everyday activities keep you physically fit? You would be surprised at how many calories you burn by doing housekeeping chores, shopping or chasing after children. There are many fitness tricks you can learn by increasing your activity at work, home or vacationing. Burn calories, tone muscles and lose weight in your everyday life.

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    A , Internal Medicine, answered
    Wellness - green health cycling

    Here are few tips for keeping physical activity in your routine despite your busy, hectic schedule.

    • Choose activities you like. Have fun when you exercise. Don't create a workout that is so onerous that you dread doing it.
    • Vary your activities over the years so you don't get bored. Don't feel that you have to stick to one and only one routine.
    • Exercise with a buddy so you have someone who depends on you to show up, someone who will keep you accountable and can add some social pleasure while you work out.
    • Join an exercise class. This provides some structure as well as expertise. You'll also benefit from the energy of those working out around you.
    • If you like to exercise alone, keep it fun by listening to music or books on tape, or simply use it as downtime to reflect and think without interruptions.
    • Incorporate exercises into your social routine. Meet a friend for a walk instead of for lunch.
    • If you find it hard to carve out time for exercise because of a busy work schedule, do walk-and-talk meetings. You can start a new trend in your corporate culture. Have coworkers keep a pair of walking shoes at the office, and take a walk when you need to meet. This way, you can take care of work issues, get a breath of fresh air, and get your exercise in at the same time.
    • Is there a time of day you need to check in with a loved one or catch up on some phone calls that don't require you to be sitting at your desk? Take your cell phone for a walk-get a headset and catch up on calls while you exercise.
    • Set a future goal by enrolling in a 10k race or a similar event. Planned, future events like this can be good motivators to keep you on track.
    • Have a friendly competition with your spouse, friends, or work colleagues. Challenge one another to exercise at least five days a week for half an hour. Mark it on a central calendar and have a reward at the end for all who are able to accomplish this goal.

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      A , Geriatric Medicine, answered
      Here are some ways to make standing and moving a habit:

      Take exercise breaks once every two hours. Think: squats, lunges, jumping rope and general stretching. You will get the added bonus of increased energy and productivity.

      Turn every activity into an opportunity to move. Instead of resorting to the phone or e-mail message, walk over to the person. Chat with coworkers standing up. Take the stairs instead of the elevator.

      Walk together. Get a membership at the local zoo or museum and go often with family or friends. Hike in a park or walk the family dog together.
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      Too many people view exercise as something that has to be endured, but staying fit doesn’t have to be a chore. You can get the benefits of exercise while having a great time by doing sports like swimming, tennis, touch football and soccer. It’s never too late to learn a new sport, and competition can put a lot of juice into your training.
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      The way one can make fitness fun is by incorporating activities that are enjoyable and will help motivate one to stay on track with individual fitness goals. Excellent fun examples are bike riding, hiking, skiing, and swimming.
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      There are some very simple exercises you can do while sitting at your desk which will improve your posture and strengthen your core and arm muscles, while increasing your flexibility and creating more comfort and mobility.

      Pull in - Sit upright in your chair about arms distance from your desk. Take a deep breath in, and as you do pull your stomach muscles inward, drawing your belly in as if you are trying to touch your navel to your spine. While drawing your stomach muscles in, be careful not to hold your breath. On your out breath, slowly release your core, pushing your belly out as far as possible, just using your stomach muscles - do not arch your back.

      Repeat this 10-12 times.

      Pelvic tilt - Sit upright in your seat. Place your hands on your hips and cup the tops of your pelvic bones between your thumb and forefinger. Imagine your pelvis is a vessel filled with water. Sitting upright, keeping your torso stable, slowly tilt your pelvis forward without bending your torso. Imagine you are pouring water out the front of the water vessel. Slowly return your pelvis to center. Next slowly tilt your pelvis backward, still keeping your back and torso in the upright position - just tilting your pelvis. Again, return slowly to center.

      Repeat this 10-12 times.

      With these first two exercises it's important to do them very slowly, really engaging the muscles and making them work. If you do them quickly you'll finish faster, but you won't be giving your muscles the full benefit of the exercise.

      Triceps - Using a stationary chair, sit upright and hold onto the edge of the chair with your hands. While holding onto the chair, step your feet forward and slide your buttocks off the chair, keeping your knees bent at a ninety degree angle as if you were still sitting. Slowly, with control, lower your hips toward the ground, bending your elbows as you lower yourself down. Before actually reaching the floor, push up with your hands and feet so that you bring your hips back up to chair level, straightening your elbows, repeat.

      Repeat 10-12 times

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      A , Athletic Training, answered
      How can I help my family become more active?
      Getting your family to become more active can be challenging. In this video, I will offer creative ways to inspire your family to be healthier.
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      A , Athletic Training, answered
      How can I be more active at work?
      Being more active at work is crucial for your health. In this video, I will show you small exercises you can do at your desk every day.
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    • 13 Answers
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      Staying fit is about being active. The best way to improve your fitness is to increase your activity level; this can be accomplished many ways. One effective method is avoiding labor saving devices and methods of transportation, Things like taking the stairs instead of elevators, parking further way from work or from the store, walking to a co worker's desk instead of calling them, doing chores around the house can improve fitness. Finding ways to include physical activities into your spare time will also help you improve fitness. Joining recreational leagues like bowling and softball allow you to combine physical activity and social activities together. The more active you are the fitter you’ll be. 
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      A answered

       Sometimes the activities that are unplanned and readily available are the most readily accepted. Your child may love to come home from school and ride a bike, run around with the dog, play baseball with neighborhood kids, ride scooters, or rollerblade around the block. After sitting all day long in school, it really doesn’t matter what he does, as long as he’s active.

      Many parents I know use birthdays and holidays as a way to encourage their kids to stay active. Not only do they make scavenger hunts, obstacle courses and three-legged races part of the celebration, they also give fitness-minded gifts. I think it’s a great way to introduce an active hobby. For example, you could outfit your teenager for rock climbing by buying him the shoes required, a bag of chalk, and other climbing gear. Or how about a home version of the Dance Dance Revolution game to get your videogame lover stepping to the music? Perhaps a membership to a fitness center for your teen? Or a private lesson in the activity of choice? During summer or school vacations, check out sports camps or clinics. They can be sport-specific or can introduce several sports previously untried, kind of like a sport sampler.

      From Good Kids, Bad Habits: The RealAge Guide to Raising Healthy Children by Jennifer Trachtenberg.

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      A , Sports Medicine, answered
      To avoid hurting yourself while shoveling the driveway:
      • Dress warmly. The nose, ears, hands and feet need extra protection from the cold. The National Safety Council recommends wearing a turtleneck sweater, hat, scarf, face protection, mittens, wool socks and waterproof boots.
      • Avoid caffeine or nicotine before or during shoveling. Both are stimulants that can increase your heart rate and cause blood vessels to constrict. Drink plenty of water instead to stay hydrated.
      • Be kind to your heart. Cold weather is hard on the heart. Blood vessels narrow, raising blood pressure, making blood clots more likely. If you previously had a heart attack, have a history of heart disease, have high blood pressure or cholesterol, smoke or lead a sedentary lifestyle, speak to your doctor before shoveling. If you are shoveling and experience chest pain, lightheadedness, shortness of breath or other unusual feeling, seek emergency treatment right away.
      • Warm up. As with any exercise, it's important to stretch your muscles before getting started. Cold, tight muscles are more likely to strain than warm, relaxed ones.
      • Choose the right shovel. The shovel should have a curved handle, which enables you to keep a straighter back, and be an appropriate length. A plastic blade will generally be lighter than a metal one and easier on your back. Also consider a smaller blade. While you can't shovel as much, you avoid the risk of trying to pick up a too-heavy pile.
      • Push the snow, don't lift. Pushing is easier on the back. Remember, wet snow can be heavy: one full shovel can weigh up to 25 pounds.
      • Lift with your legs, not your back. If you have to lift the snow, stand with your legs apart, knees bent and back straight. Lift with your legs.Do not bend at the waist. Also, don't twist your waist or toss snow over your shoulder. Instead, scoop a small amount and walk to where you want to dump it.
      • Pace yourself. Take frequent breaks to catch your breath and stretch your back, arms and legs.
      • Don't work to the point of exhaustion. If you run out of breath, take a break. If you experience any type of pain, including tightness in your chest, stop immediately and seek assistance.
      • Weigh your options. Consider buying a snow-blower or paying someone to clear the snow for you.
      Trinity Health is a Catholic health care organization that acts in accordance with the Catholic tradition and does not condone or support all practices covered in this site. In case of emergency call 911. This site is educational and not a substitute for professional medical advice, always seek the advice of a qualified healthcare provider.
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