How to incorporate exercise in your daily routine

Adding more exercise to your daily routine has never been easier. Follow the tips below to add some extra steps in your day and stay healthy as you age.

Many individuals, regardless of their age, aspire to stay fit and full of vitality. One way to achieve this is by incorporating low-impact exercise into your daily routine. So, whether you're to get fit in your 50s, 60s, or beyond, here are some ideas for exercises that don't feel like exercises but are still effective.

First of all, start with small steps. Begin your journey to a more active lifestyle by making minor changes to your daily routine. Just one small thing is enough, to begin with. Once that has become muscle memory, add the next thing and continue to add more over time, and before you even realize it, you have built a fitness routine to your daily routine.

1. Go for long walks

Don't overwhelm yourself with rigorous hikes right away. Instead, start with a gentle daily walk around your neighborhood. As you become more comfortable, gradually increase the distance and pace. Doing that myself, I began to spot things in my neighborhood I'd never noticed before, even though I used to drive past every day for years.

2. Park your car further away

Of course, it is very convenient to park your car as close as possible to wherever you need to go. But what harm does it do to park further away? Let's say you take the parking spot that is the farthest away from the shopping mall entrance, making you walk an extra 300 steps each way. Do that five days per week, and you'll end up with 3000 additional steps (or 1.5 miles/2.4 km) per week without even noticing. Do that for a year, and you have walked an extra 78 miles/125 km.

3. Take the stairs instead of the elevator

This one incorporates some low-impact cardio fitness into your daily routine. Whenever possible, consider taking the stairs instead of the elevator or walking the escalators instead of just waiting until you reach the end. If it seems too daunting to walk all the way up to the 10th floor, get off the elevator one or two floors before your actual destination and walk the last flight of stairs.

4. Get out one stop earlier

If you are taking public transport to your destination, consider getting off one stop earlier to clock in some extra steps.

5. Walk or ride a bicycle to the shops or if you forgot something

If you ever forget something in the shop, consider taking a quick stroll to the local store or take the bicycle to get extra exercise into your day instead of the car. Since you will only need one or a few items, this shouldn't be too much to carry and might actually even help you with the following suggestion.

6. Offer to help carry things

Offering your help to carry things doesn't mean you need to help someone move and lift their heavy piano to the 5th floor. It can be straightforward by offering a friend to carry their grocery bags or hold a parcel when picking up something from the post office. It will help you to train your biceps muscles!

7. Gardening Work

It can be very relaxing to dwell in the nature of your own garden. Why not use that time to do some gardening? Carrying tools, squatting down to weed or sow seeds, stretching to reach fruits on the tree, raking leaves, or mowing the lawn can easily compete with fitness exercises you usually would do in a gym but are less boring.

8. Intense Housework

A clean house is not only necessary for well-being but can also serve as another form of low-impact exercise. For example, mopping is about more than cleaning your floors. It can also be a great way to get a workout! The pushing and pulling motions of mopping engage the muscles in your triceps, biceps, and forearms. These are the same muscles you use when lifting weights or doing other upper body exercises. Regular mopping can help to tone and strengthen these muscles. It can improve your posture, reduce your risk of injury, and make it easier to do everyday tasks.

9. Playing with the grandkids

Besides getting some family time, this tip is also a great way to keep active. Running after the grandkids or playing with them on the floor requires you to use your muscles to get up or down from the floor.

10. Get a dog (or a leash trained cat!)

While this tip might not be feasible for everyone, we encourage everyone who has been considering adopting a pet to do it also to improve your fitness. What better way is there besides companionship to have someone who loves to go out and encourages you for a daily walk. It doesn't necessarily need to be a dog, but some felines just love going for a walk on a leash.

Make it a habit; consistency is key. Try to establish a daily exercise routine that becomes a habit. If you struggle to make a new habit permanent, read our article how you can make it work with less effort. Over time, it will become an integral part of your day, leaving you feeling more energetic. As mentioned, start with only one thing and master that until it becomes muscle memory. Ensure it is ingrained in your daily routine so you never want to skip it before you pick up the next one.

These are some ideas on how you can incorporate low-impact exercises into your daily routine that don't actually feel like exercises. But as with all tips and bits of advice, safety is paramount, so consult your healthcare provider before starting any new exercise program, especially if you have preexisting medical conditions. They can offer guidance tailored to your specific needs.

Comment below on how you incorporate exercise into your daily routine.