Last year, many New Year’s resolutions went down the drain when the pandemic hit the world. Social distancing and lockdown measures kept us confined inside our homes, often with little to no opportunities for staying active.
Those issues added with sedentary jobs can negatively impact our health. According to specialists, inactivity and sitting for over four hours a day increase the risk of cardiovascular disease, obesity, and diabetes, among others.
Lockdown is still here this year, but if the pandemic taught us anything is that we must adapt. Don’t use it as an excuse to carry on with a harmful lifestyle – there are plenty of ways to get more active and healthier without even walking out the front door. Check out these tips to stay active in 2021 and bid goodbye to that sedentary lifestyle.
1. SET UP A ROUTINE
The hardest part to ditching a sedentary lifestyle and getting more active is the first step. Humans are creatures of routine, and changing our habits is harder than it seems. For this reason, the easiest thing to do once you’ve taken that first step is setting up a routine.
Start with small things, such as creating a habit out of making your bed each morning, washing the dishes immediately after supper instead of letting them pile up on the kitchen counter, sweep or hoover the floors yourself instead of using a robot vacuum, the possibilities are endless.
All these small chores are a form of NEAT (non-exercise activity thermogenesis), or non-exercise activity and there are many advantages to it. A clean house can improve your mood and mental health. It can motivate you to bring even more changes into your life, and, slowly, you can move to routines such as going out for a run or brisk walk each morning.
2. ASK SOMEONE TO KEEP YOU ACCOUNTABLE
Having a friend by your side is essential, especially when trying to break free from a sedentary lifestyle. Going for a COVID-safe walk with a mate or even asking someone to keep you accountable for your progress can help you pursue your goals. You could even join fitness communities on various social media platforms. Not only will you feel more motivated, but it also helps you stay consistent.
3. MAKE GOOD USE OF TECHNOLOGY
Whilst technology is a reason some people turn sedentary (hello Uber Eats and Netflix), you can also use it to become more active. There are plenty of ways to do that.
For example, you can subscribe to a YouTube fitness channel and establish a workout routine. Fitness devices and apps can coach and motivate you. Communication tools like Zoom and Skype can connect you to personal trainers for a remote gym session, and so on.
4. WALK – EVEN IF ONLY INSIDE YOUR HOME
You don’t have to slip into your walking shoes and get out of your house to walk – so you can’t really use lockdown as an excuse to lounge on the sofa. You can walk anywhere, even inside your home.
Again, the secret is establishing a routine. For instance, you can make a habit of getting up and walking from one room to another for 5 minutes every hour. Do a 10-minute workout walking up and down the stairs, or you could even do 20 laps around the dining table.
5. CHANGE YOUR WORKSTATION
Working out and staying active can be daunting if you’re a desk worker, perhaps working from home at the moment. But you don’t have to change jobs – a few amendments to your workstation can do the trick.
For instance, you can replace the traditional desk with a standing desk or get a standing desk converter if you don’t want to replace the whole unit.
An exercise ball chair won’t cost you an arm and a leg, but it promotes active sitting that engages many of your core muscles. These changes can help you improve posture, reduce lower back pain, and ultimately allow you to squeeze some form of activity into your sedentary job.
6. USE INDOOR TRAINING GEAR
Leisure time means munching snacks whilst watching telly? Ditch the snacks, switch to a music or sports channel, and use indoor training gear as gym replacement.
Contrary to popular belief, workout gear doesn’t have to be expensive. For instance, an inexpensive Powerfit Compact home gym is a good choice for a full-body workout. Similarly, you could use a Fusion Motion portable gym or a crunch bench. Thanks to these devices, “but the gym is closed” is nothing but a lame excuse to avoid staying active.
7. LISTEN TO AUDIOBOOKS OR UPBEAT MUSIC WHILST TRAINING
Exercising can be daunting if you’re not exactly the sporty type, but upbeat music or audiobooks can help. Music has been used as inspiration for centuries, whereas getting immersed in a story – be it your favourite romance book or a motivational speech – can keep your brain focused on something else rather than the activity you’re doing, making it seem less difficult. This trick can help you turn a 20-minute boring walk into a full-hour jog without you even realising it.
8. STAND OR WALK WHILST YOU’RE ON THE PHONE
Another simple trick to staying active during lockdown is using any opportunity to move, and a phone call can be the perfect excuse. Whether it’s a call from work, your mum, or your best friend, use the whole time you’re chatting to stand and walk around the home or office.
9. PLAY WITH YOUR PETS
Having pets comes as a blessing when it comes to ditching a sedentary lifestyle and staying active. Your puppy is a perfect excuse to get out for more than one walk a day. Playing active games with your cat is equally fun and rewarding. There are many active pet games you can use indoors and outdoors alike, and your fur baby will thank you for dedicating some of your time to playing with them.
10. TAKE UP AN ACTIVE HOBBY
Sedentary jobs are a staple of the modern world, but an active hobby can help you fix that even if you’re not quite the gym fanatic.
Gardening is a fine example of an active hobby. If you’re aiming for something more fun, you and the family could have a game of hide and seek to stay active! You could learn a traditional dance from another country or learn how to make bread and pasta (much more labour-intensive than you’d think!). These are just some examples of fun and active things you could do in your spare time.
Hopefully, these tips will help you change your lifestyle for the better. Here are a few ways to stay active at home to get you inspired.