Why more exercise is important in everyday life

On the train, bus, in the office and at home after work, we sit a lot and hardly move at all. This is often not even our own decision, but the result of our professional and everyday lives. Don't worry; it's not that difficult to integrate exercise into everyday life. In addition to a walk in the fresh air or small fitness interludes while sitting, we also have tips for you on how to get more activity and movement into your daily routine. Your body and mind will thank you for it.

Our tips for more movement in everyday life are easy to integrate into your day and can be done at any time. Whether on the way to work in the morning, during work or at the end of the day, every step counts, because even light exercise has many health and mental benefits that form the basis for a healthy lifestyle.

Getting the body up to temperature even without sport

Regular exercise helps to strengthen the cardiovascular system and improves blood circulation, which in turn can reduce the risk of heart disease. It is also helpful in regulating body weight and can prevent the development of obesity. In addition, walking can help to reduce stress levels and have a positive effect on mental health by alleviating depressive moods. Exposure to sunlight while walking promotes vitamin D synthesis in the skin. In addition, moderate physical activity strengthens the joints. Last but not least, walking together provides a social component that is important for general well-being. Exercise is therefore an all-round good thing. So take every opportunity to move your body and you'll be well on your way to a healthy lifestyle.

Integrate exercise into your everyday life with these tips

The goal of moving more every day is to walk more in everyday life and use breaks for small exercises. There are many ways to do this, which we will show you in these tips. Some are so simple and obvious, but we like to refresh your knowledge.

More movement in everyday life

• Standing on one leg while brushing your teeth in the morning promotes your sense of balance, which we tend to lose as we get older. Stand on one leg during short waiting times, whether in front of the kettle or the mirror, just a few seconds are enough to train your body.
• Walking is a good idea at any time of day, but a short run early in the morning to start the day is a particularly good way to kick-start your day. A little exercise in the morning not only helps you stay fit, but also gets you in shape, so you can save yourself a cup of coffee.
• Walking is advisable anyway, whether it's to work or anywhere else. Leave the car at home and walk short distances or get on your bike. Walking uphill is far more strenuous than walking straight ahead, unless you use escalators and elevators. So use the stairs and the resulting movement to make your everyday life more active.
• Not every route can be covered on foot. But you can get off the bus one stop earlier and walk the last stretch. Are you standing at a bus stop and have to wait another 10 minutes for the next bus? Why don't you just walk to the next one? That will shorten the waiting time for the bus and you'll get some exercise on top.
• If there is no path around the car, you can park it a little further away and incorporate a little bit of exercise into your walk. Try to leave the car parked as often as possible to get more exercise in your everyday life, which is a good start to a healthy lifestyle.
• Shopping is a necessity, many people drive to the nearest supermarket and buy everything they need for the week. But you can also just go shopping. Sure, you can only pick up as much as you can carry, but that's the good thing about it. This means you can enjoy a walk several times a week. Another plus: you can choose different stores as your destination and discover different product ranges. Small stores in particular always have surprises in store.

More exercise in the office

• Just arrived at work and switched on the kettle or coffee machine? There's space here for small exercises, such as standing on one leg, doing press-ups on the worktop or tying your shoes.
• While we're in the coffee kitchen, always get a glass or cup instead of a bottle. This will make you get up more often and have to move around for the next drink. Sitting down all the time is not ideal. Try to stand up as often as possible during work.
• For example, when talking to a colleague on the phone or to organize your thoughts. If possible, simply visit your colleagues instead of writing a message.
• Also use your lunch break for a short walk, the fresh air and exercise will invigorate you and recharge your batteries.

More exercise in your free time

• In your free time, you have endless opportunities to be active and stay fit. Maybe you go to the gym or work out. Or you can use your free time for long walks with friends, because being out and about together is always a plus.
• Or maybe a party is calling? Dancing is a great way to get your body moving. Dancing is not only strenuous, depending on the intensity, it's also fun and happy. So shake a leg with your friends.
• Even a quiet evening at home can be turned into a little fitness session. You can easily do light stretching exercises in front of the TV while watching your series, and the sofa is not far away as a reward.
• You can even turn a day at home into a workout by tidying up the apartment or digging up the garden with music in your ears and a swing in your hips. There's always something to do, so you can get all sorts of things moving with vigor.

Our tips for increasing movement in everyday life

As you can see, more movement in your everyday life is not a problem and is also healthy for your body and mind. You don't need to go to the gym several times a week, but simply use every opportunity for small activities. So stay fit, walk or cycle, don't let comfort get the better of you and find new ways to move at home, at work or in your everyday life.

Motivation for more movement in life

It's important to stay motivated so that everyday exercise doesn't become a one-day wonder. Here are some tips on how to increase your motivation to exercise and turn activity into a habit:

• Set clear, achievable goals. Small milestones can help you stay motivated.
• Incorporate exercise into your daily routines. Short walks after meals or cycling to work are effective methods.
• Find forms of exercise that are fun. This will make it easier to stay motivated.
• Create a playlist of music that you can't sit still to on your own.
• Exercise with friends or groups who have similar goals to motivate each other.

By embedding these tips into your daily routine, you can make lasting changes to your habits and increase your overall motivation to exercise. So stop reading this and get moving. We've given you a few good tips on how to get more exercise throughout the day without doing much sport, now it's your turn.