Adding More Physical Activity

Part of the Cheat Sheet series

Adding More Physical Activity Cheat Sheet with tennis shoes and fitness tracker

Let’s talk about easy ways to add more physical activity…

Physical activity is linked to decreased cancer rates, increased longevity, better sleep, lower blood pressure, and better mental well-being. Yet, we all know how hard it can be to fit exercise into our busy lives. That’s why I created this cheat sheet, providing 20 easy ways to seamlessly add more movement to your day.

Embracing the goal of moving more each day can transform your health on many levels. If you need additional support in starting this goal, my “How to Start a Healthy Habit” cheat sheet offers even more tips.

Cheat Sheet with ideas for physical activity

Try This: At the beginning of the week, make an activity plan much like you would a meal plan. Based on your existing work, home, or school schedule, decide where you can fit in both cardio and strength training.

For a printable version of the Physical Activity Cheat Sheet, click on the button below

20 Easy ways to add more physical activityDownload

Tips & Tricks for Physical Activity Cheat Sheet:

  • Examples of #3 alternating active and inactive parts of your day: do some computer work and then water the plants, sit in a meeting and then walk to lunch, answer emails, then walk the dog.
  • There are so many hobbies that include physical activity (#5). You are sure to find one you enjoy (gardening, pickleball, hiking, martial arts, just to name a few)
  • Some examples of meetings with an activity (#8) are taking a walk or playing golf instead of meeting for drinks or walking to a business dinner as a group instead of driving.
  • I always make an activity plan for the week (#17). For me, most weeks this plan includes 3 longer walks (in addition to the shorter ones I take on a daily basis) and 3 strength training sessions. When planning, I look ahead for windows of time when I can easily fit in these activities.
  • Some examples of #19, doing things by hand rather than automation are kneading dough rather than using a mixer or washing your car by hand rather than driving through a car wash.

sources

Reimers CD, Knapp G, Reimers AK. Does physical activity increase life expectancy? A review of the literature. J Aging Res. 2012;2012:243958. doi: 10.1155/2012/243958. Epub 2012 Jul 1. PMID: 22811911; PMCID: PMC3395188.

National cancer Institute. (2020, February 10). Physical activity and cancer fact sheet. Physical Activity and Cancer: Fact Sheet – NCI. https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet 

Mahindru A, Patil P, Agrawal V. Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. 2023 Jan 7;15(1):e33475. doi: 10.7759/cureus.33475. PMID: 36756008; PMCID: PMC9902068.

De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC. The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022 Sep;143:105843. doi: 10.1016/j.psyneuen.2022.105843. Epub 2022 Jun 24. PMID: 35777076.

Saco-Ledo G, Valenzuela PL, Ruiz-Hurtado G, Ruilope LM, Lucia A. Exercise Reduces Ambulatory Blood Pressure in Patients With Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2020 Dec 15;9(24):e018487. doi: 10.1161/JAHA.120.018487. Epub 2020 Dec 5. PMID: 33280503; PMCID: PMC7955398..

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