Incorporate Movement into Your Daily Routine - 6 Tips to Get Moving More

You are likely aware that physical activity plays a crucial role in maintaining optimal health and well-being. It is a vital component of a healthy lifestyle and contributes to healthy ageing by preventing many age-related ailments. And let's be honest, generally, you feel much better and more energetic after a good session of exercise.

In practice, however, finding a slot for exercise in a packed schedule can be challenging. Fortunately, there are ways to integrate extra movement into your daily routine, even when you're busy. Is your health goal to move more and become fitter? We are here to assist you. In this blog, you will learn more about why exercise is important and we will share some tips to help you embark on a more active lifestyle.

Why Exercise is Beneficial for Body and Mind

Regular physical activity offers numerous physical benefits for our bodies. Firstly, it strengthens your heart and improves blood circulation. By engaging in moderate-intensity activities (such as cycling, brisk walking, or swimming), your heart rate increases, stimulating your heart and blood vessels, which enhances blood flow to all parts of your body. Apart from keeping you warm on colder days, regularly increasing your heart rate also helps prevent cardiovascular diseases, such as high blood pressure or heart problems.

Additionally, exercise contributes to weight loss and weight management. By engaging in regular physical activity, you support stable blood sugar levels and burn calories.

Moreover, exercise strengthens muscles and increases bone density. By moving, you stimulate the growth of muscle fibres, making your body stronger and improving your endurance. It also helps prevent the loss of bone mass, reducing the risk of weaker bones in later life.

Keep in mind that when you start moving more, your body's needs change. Remember to eat healthily and varied, and focus your meals around complete proteins to support muscle building.

Exercise Makes You Happier

Besides physical benefits, exercise also has significant advantages for your mental health. Regular exercise can help reduce stress and improve your mood. During exercise, your body produces endorphins, also known as the happiness hormone. A good workout positively affects your mood and sense of well-being.

Moreover, exercise can help reduce anxiety and depression. It increases blood flow to the brain and stimulates the production of neurotransmitters, such as serotonin and dopamine, which are responsible for feelings of happiness and satisfaction.

Additionally, regular exercise can help improve sleep quality and reduce insomnia. Being active during the day often makes it easier to relax in the evening and calm your nervous system. Furthermore, 30 minutes of moderate-intensity exercise during the day helps the production of the sleep hormone melatonin in the evening. Melatonin is important for falling asleep quickly and maintaining a healthy sleep pattern.

6 Tips to Get Moving More

1. Set Realistic Goals

Start by setting realistic goals. This can range from cycling to work instead of taking public transport to walking a certain number of steps per day. The key is to set goals that are achievable and motivate you to stay active. It can also help to set tangible goals by signing up for a City Swim, the Dam-tot-Dam run, or Mud Masters. The registration can be just the extra push you need 😉

Our health coaches are happy to help you make your goals concrete. Visit one of our stores or use the chat function on our website.

2. Make Exercise Part of Your Schedule

Take the time to analyse your daily routine and see where you can make room for exercise. For example, get up earlier and take a morning walk or go for a short walk in the neighbourhood during your lunch break. By including exercise in your schedule, you increase the likelihood of actually making time for it.

3. Make Exercise Fun

Choose activities you enjoy or try something new. Go trampolining with your children, rollerblading or rock climbing with your partner, or take a belly dancing class with friends. If you enjoy exercising, you are more likely to stick with it and do it more often. If you live in the Randstad or one of the larger cities, you might also consider a OneFit subscription. With OneFit, you are not tied to one gym or yoga studio but can sign up for a variety of different sports classes.

4. Use Technology

Use apps, a smartwatch, or the OURA ring to track your physical activity and health. These gadgets can help you measure your progress and motivate you to stay active. They also notify you when it's time to move if you've been sitting still for too long.

5. Small Changes Make a Big Difference

Even small changes in your daily routine can make a big difference. Park your car further away, take a walk during a meeting, or do some stretches while watching your favourite series. These small adjustments can add extra movement to your day without requiring much extra time or effort.

6. Together is More Fun

Involve your friends or family in becoming more active. By exercising together or planning activities, you encourage each other, making it more enjoyable. You can also join a sports group, such as a cycling, fitness, or tennis club, where you can meet new people while working on your health.

You're Never Too Busy to Move More

Integrating physical activity into your daily routine is possible, even if you have a busy life. It may require some planning and motivation, but the benefits for your health and well-being are definitely worth it. Start with small adjustments and gradually work towards more active steps. Remember that exercise can be fun, especially if you choose activities that genuinely interest you. So get moving and Live More!