How to be more active from home?
7 Easy Exercises you can start today!
With many of us spending more time at home now, being more active and adding some structure to our daily routine has never been more important for our physical and mental health. Research has shown that as little as 30 minutes of exercise per day can boost our general health and wellbeing. With gyms and so many public spaces currently closed, find out how you can make this happen at home.
See below for tips from our Accredited Practising Dietitian and Personal Trainer on how to incorporate exercise into your daily routine.
1. Increase your steps
Measure your steps and find ways to increase them by using a Fitbit, a pedometer, or an app on your phone. Try these tips:
- Walk while talking on the phone or
attending non-visual meetings at home
- Walk instead of drive
- Go for a scheduled walk daily around the block
While the amount of kilojoules /calories burnt varies from person to person, the more active you are, the more you burn.
2. Play with your kids
Kick a ball around. It’s a great way to get the whole family active and having fun together. Kids will love that you're spending time with them and in just 30 minutes, you could burn around 130 calories.
3. Glute Bridge
A great exercise you can do at home. Lie on your back, with your knees bent and your feet flat on the ground. Keeping your hands on either side of your body with palms flat on the floor, push through your heels into the ground as you raise your hips to create a straight line from your knees to your shoulders. Hold your bridged position for a couple of seconds before easing back down. Repeat, lifting and lowering slowly. Don't forget to tighten your stomach muscles and squeeze your buttocks each time you lift and lower.
4. Dancing around the house
Put your favourite tunes on and bust a move. Active dancing for 30 minutes could burn up to 150-250 calories.
5. Cycling around the neighbourhood
Get on the bike and cycle around your neighbourhood at a moderate to fast pace and you could burn up to 200-250 calories in 30 minutes.
6. Cleaning the house
With a lot of us spending more time at home right now, finding the extra time to squeeze in some housework might be easier than you think – and you could burn calories doing it. Just 30 minutes of vacuuming, sweeping or mopping could see you burn 120-150 calories, and you’ll have nice clean floors while you're at it!
7. Walk Walk Walk!
Walking is a great way to exercise and can burn around 120 calories in just 30 minutes. Try and get into a routine and plan 3-5 days a week where you walk for 30 minutes or more.