by Caitlin H,
Jan 16, 2023
You’ve heard it before, and a host of continuing scientific research will ensure you listen to it again. Physical activity is crucial to controlling your weight, obtaining healthful benefits, and expanding your lifespan.
A recent study from the University of California — San Diego researchers found that both light and moderate or vigorous physical activity was associated with a lower risk of death for women. The study followed 5,446 women ages 63 and older from 2012 to 2020 to measure their risk of dying. It found that even if a woman’s genes show it’s unlikely she’ll live long, she can expand her life by participating in daily activity of any intensity.
“You do not need to have a specific exercise program to stay fit,” said Dr. Gabe Mirkin — a fitness guru, longtime radio host, and sports medicine doctor with more than 50 years of practice — in a recent blog post. “You just need to keep on moving for a large part of each day.”
That’s good news if you’re not a big fan of what we traditionally associate with exercise, such as gyms, fitness classes, or running.
And that’s also why we’re sharing eight ways women can move more all day long. (Men, you can do these things, too!) Build these things into your daily routine, and science shows you’ll reap the health benefits and potentially expand your life!
1) Make Your Bed.
While making your bed every morning may seem cumbersome, it’s an excellent way to start your day with a bit of pep in your step. Plus, there’s nothing better than pulling down a crisply made bed at the end of a long day and hopping between crisp, straightened sheets!
2) Do Some Light Cleaning.
Are dishes piling up in the sink? Is clutter piling up? Do carpets need some refreshing? Look for excuses to do light housework throughout the day. You can do anything from wiping down the counters, dusting, putting away things that have been left out, and vacuuming. Any light cleaning helps get your body moving!
3) Go for a Walk.
There really is something nice and refreshing about getting outside and enjoying the fresh air and sunshine. Weather permitting, go outside daily and stroll around the block or down a nearby trail. Even one 20-minute walk a day can make all the difference in your mental and physical health!
4) Deep Clean the Kitchen.
When was the last time you went through the food in your fridge and got rid of anything expired? How about the pantry? There’s no need to do it all at once! Instead, spend a few minutes every day going through one or two shelves in the pantries, cabinets, and fridge to organize them and eliminate old (or unhealthy!) food, broken, unused dishes, etc.
5) Walk Up and Down the Stairs.
Who needs a stepmill? If you have stairs at home, take 20 minutes daily and walk up and down them. It’s an easy way to get your heart rate up, target your leg muscles, and do some of that light activity!
6) Dance After Each Episode.
You likely spend the evening lounging on the couch, watching your favorite TV show on a streaming app. And that’s more than okay! One fun way to build movement into your evenings is by getting up and spending 5 minutes dancing at the end of each episode. It may sound ridiculous, but it’s a fun way to get the blood flowing and make the evening more enjoyable.
7) Walk During Meetings.
If you’re on a phone call or you don’t have to have your camera on during a video meeting, make the most of it by pacing around the house! Those extra steps can add up. Plus, you may even find your mind is a bit sharper when you’re keeping things moving.
8) Play With a Pet.
If you have a dog or a cat, spend some time each evening playing with them. Throw a stuffed animal or lightweight ball for the dog. Pull a string for the cat. Simply playing with pets is a natural way to get your heart rate up and improve their lives!
Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.