30 minutes to an hour of physical activity a day that will slightly increase your breathing and heart rate.
If you aren’t a fan of the gym, the following can easily provide you the daily physical activity you are looking for:
- bushwalking, surfing or cycling
- Walking to public transport, or walking or cycling to your destination
- sports such as soccer, netball and tennis
- salsa or ballroom dancing
- strength training like pilates and yoga
- brisk walking or jogging
- skipping rope or ball games
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Another way moderate exercise can be added to your daily routine is by incorporating it into routines you may already be accustomed to doing, which is great if you are low on time.
The following are good examples of that:
- Whenever possible, try walking instead of driving. For example, try walking to shops or during your lunch breaks.
- Walk or cycle to work, use the stairs instead of taking the lift or escalator.
- Get off the train or bus one stop earlier and walk the rest of the way.
- Do vigorous housework like vacuuming or mowing the lawn.
- Go and talk to colleagues instead of sending an email.
Another good way to ensure you are getting your target goal of 10,000 daily steps is to invest in a pedometer, which will count the number of steps you take.
Remember, you don’t have to overdo it when it comes to exercise. You can still see results by gradually adding activities to your day-to-day routine. If you need help determining which forms of exercise may be best for you, consult with your doctor or a personal trainer.