5 best steps to be more active

How much do you pack in your day? Is there room to fit in some physical activities into your day? Are you hard-pressed for time? Do you think a day should have more than just twenty-four hours? What if I give you some tips that allow you to become more active?

Keeping energy levels at an optimum, when you have tens of things to deal with, can seem like the impossible. Is it possible to take on more activities into your day, without feeling exhausted – is it even possible?

A lot of us work in frenzied spurts, grappling to fit some sanity into our lives. Life can get overly hectic for some, but the wise know how to balance the act. Often, and it's true for a majority of us, our exercise schedules go haywire when things get otherwise busy. Exercise somehow becomes the least of our priorities. We make everything else more important than our health and our well being.

You can schedule some movement into your daily agenda and activities, through simple changes in your daily routine. A few changes in the way you do things can make a world of difference. Your energy levels go up as does your happiness quotient and these affect your overall health in the most positive way.

Let's get you started. Here are five doable ideas and tricks that can get you moving, some more, without sacrificing precious time.


Multitask so that you get some exercise into your routine. All of us have routine practices that we follow with almost clockwork precision – we know that we have to brush our teeth, bathe etc. before heading to work. These are things that your brain is wired to do, almost automatically – no thought, no planning.

But do you realize that these simple, everyday, unavoidable activities eat up into a lot of your time? It is time spent doing just one mandatory activity. Why not multitask, and include a different routine that can add a bit of motion that can double up as exercise?

Here are some ideas -

  • Exercise while brushing : Instead of just standing while you are brushing your teeth, how about doing some lunges or squats. Ten squats and ten lunges on each leg can give you a mini workout. Squats will help tone your legs as they work on your hamstrings, quadriceps and calves. They are a great workout for the lower body. The lunge also works the muscles groups in the lower body, such as the glutes, the hamstrings, the calves and the quadriceps. You also tone the muscles in your back and those in the abdomen.
  • Exercise in the shower : Contract your abdomen when you are bathing. Stretch your arms and legs as you lather the soap. Tilt your head from side to side as you stand under the shower.
  • Exercise while commuting : Use your travel time to tone your stomach. Contract your abdomen and butt muscles while you commute.
  • Dance while doing chores : Household chores that you have to do can also be made into a workout. Put on some music and dance to it while doing the dishes or folding the laundry.
  • Walk in office : Use every opportunity that you get in office, to take a walk. Walk to the HR's office to resolve a salary issue, walk to the front office to pick up a delivery, instead of having the peon bring it to you, walk during the lunch break.

These are of course just illustrations of the way exercise can be incorporated into your busy, sedentary lifestyle. Get creative and develop new ways to move, while the hours in the day, tick away. Exercise does not have to be done in the gym or in a court or in the outdoors alone. Exercise does not have to be scheduled. Think out of the box, and make things work for you.

Get technology to assist

Until a few years ago, my water intake was minimal. I drank water only when I gripped by thirst. Maybe, I was receiving enough fluid from the veggies and fruits and the rest of the things that I consumed. It was only when I began reading about health and wellness that I realized the significance of water.

If you don't have enough water your metabolism will slow down and this can have an adverse effect on your health.

Set reminders on your mobile device that reminds you every hour to gulp down a glass of water.

You can set reminders for different activities that you would like to do, but aren't motivated enough to follow through. Start with the reminders today, why today, get it done right now. Set reminders to stretch and turn on your office chair. You know you can give your ankles a workout while sitting in the chair. Look up the internet for interesting workouts that can fit into your work environment. And go ahead and schedule them.

Setting a reminder helps you remember because everyone knows how easy it is to forget yourself when you are in the middle of doing something.

Envision a healthy & happy you

Picturing yourself healthier and happier than you are can actually work as a motivation. It pushes you to go that extra mile, so that vision of you becomes a reality. Imagine how you'll look and feel in a fit body. Imagine getting a perfect medical report. Imagine yourself looking beautiful in a well-toned body when you attend that upcoming wedding. These are all tricks to cheat the mind and make your imaginations come true.

You want to be that person that you envision. You bring yourself to believe that it is possible and achievable. Your focus changes and you begin to work towards the end.

These simple things can have a positive effect on us. So, tonight, before you slumber into bed, give a thought to how you'd like to be fit. Maybe, set the alarm to awaken you an hour earlier. Schedule that time for a brisk morning walk. Don't force yourself, enjoy what you do and you'll make it a habit.

Get enough sleep

You need sleep. Your body and your brain need to be rested, so they can function better. Sleep rejuvenates you and I cannot stress enough, how vital it is for your overall well being. When you sleep enough, you have enough energy and motivation to carry out tasks.

Stop whatever you're doing, when it's pillow time. Don't deprive yourself of sleep to check your social media accounts or to watch television. Make sleep the priority and you become a priority.

Build an intention

An intention is essentially a way for you to goad yourself into doing something. It is a tiny step to achieving big things. When you have an intention you get a direction. Use intention as a means to get yourself to become more active. Little things add up. If you build an intention to start early morning walks you get that much closer to inhaling the morning's freshness, as opposed to when you make no plans.

After you build an intention, your next step should be to set reminders so the intention can be made into a reality. Stay focused, and you'll be more likely to incorporate active routines into your day. If the intention is to lose weight, you'll probably begin taking the stairs, because you know they're better for you. It is an automatic reaction. However, you may also set reminders that help you move more.

Make your own rules and you'll follow them better. So, what are you waiting for, get along, get moving? Don't say you don't have the time; learn simple ways to make the time.

Article by Juana
Juana is a freelance writer, with years of experience, creating content for varied online portals. She holds a degree in English Literature and has worked as a teacher and as a soft skill trainer. An avid reader, she writes on a variety of topics ranging from health, travel, education and personality development.

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Author: Natarajan25 Sep 2017 Member Level: Diamond   Points : 6

A wonderful compilation of little things we can do without upsetting our routine life too much. Just observe kids waiting for their school bus at 7 AM or 7:30 AM, they are full of energy, talking, laughing and playing. Many of us would wish to have the same enthusiasm.

We need to have a spring in our step, a little more purpose in our movements and little more positive energy. What I've found useful is setting apart 15 minutes first either in the morning or in the evening to do some simple stretching exercises or cycling. What the author says is very true, if you love and enjoy it, you will certainly look forward to it. Now I've increased the time to 30-45 mins at least 4 days a week.

Most of us spend most of our time at work or at sleep (which is also important). At work, small changes we all can do are taking the stairs, taking a quick walk around the office or a flight of stairs, cutting down the milk and sugar in our coffee, cutting down the biscuits and snacks.

At home doing some ironing, helping in the kitchen, using stairs at home and many more things, we can certainly do to improve our fitness. Nowadays there are so many free apps that help us to be motivated to exercise at work or at home.

Make these changes a regular habit, focus on a healthy diet and positive thinking with a smile on the face, you will be surprised how much more you can do!

Author: Umesh28 Sep 2017 Member Level: Diamond   Points : 3

The author has well illustrated and advised measures to be active in life.

Health is wealth and without it one cannot have an active life. What makes a person active and what makes him inactive is a subject which psychologists have tried to analyse from time to time.

The people who have resistance to work or who feel that routine working, eating and sleeping is all about life can never be active. For being active a person requires lot of will power and sense of fixing targets and objectives and get motivated to achieve those.

So being active is a great trait or attribute. Further, being active in a creative way is a bigger attribute.

Author: Juana01 Oct 2017 Member Level: Platinum   Points : 6

Awareness is spreading; people are becoming conscious of the benefits of staying active. All of us must reserve a few minutes, in the day, for some kind of physical activity. If that is not possible then incorporating physical activities whenever we can is a way around it.

Natarajan has suggested activities that can be practised. I schedule an evening or late night walk. I also take the stairs to my apartment, instead of the elevator. And I am living on the seventh floor.

Very true, household chores can also be a good workout. Dusting and wiping down surfaces gives the arms a good workout. Settling the house can act as exercise – making the bed, folding the bedcovers, fluffing up the pillows, are routine things that we do, but they are also physical activity. They allow us to stretch and flex our muscles.

Experts state that we should walk at least 10,000 steps a day. Most people get around 3,000 steps which are not enough. So, an effort should be made to move, especially when your work involves sitting throughout the day. I work from home, but ensure that I get up and walk around the house, every half an hour or so. A walk around the rooms is about 200 steps and they add up and allow me to hit the target of 12,000 steps a day.

Author: Partha K.01 Oct 2017 Member Level: Platinum   Points : 4

The author has mentioned five different steps to remain more active throughout the day. This is almost totally news for me. Especially, I am astonished by the concept of multi-tasking. I will have to give these concepts a try-provided my family-members don't ridicule me.

From my childhood I have learnt some simple ways from my parents and elders to remain active throughout the day. These simple steps are: Adequate sleep for 6-7 hours (this has been mentioned by the author herself), morning walk at a brisk pace, heavy and nutritious breakfast, not to have a cat-nap in the afternoon (unfortunately I can't follow it on holidays) and having light and less spicy dinner.

Following some of these simple steps, I am managing to be fairly active throughout the day.

Author: Juana02 Oct 2017 Member Level: Platinum   Points : 5

I have tried to highlight ways through which we can increase our level of physical activity, a major ‘component’ required for the maintenance of physical health. If you read through my article you will find simple yet interesting techniques that can be incorporated into our everyday routines so our activity levels get a much-needed boost.

The suggestions provided here are not strenuous activities and I do not think they would require immense willpower. We need to make small changes in our lifestyle and they all add up, giving us the fitness level that is essential. Sedentary lifestyles are playing havoc with our health. We lead such busy lives, and sparing 30 minutes a day for physical exercise is like asking for the impossible. It is with this respect that I created this piece that shows you ways to move and improve your level of physical activity.

Author: DR.N.V. Srinivasa Rao30 Nov 2017 Member Level: Diamond   Points : 3

Indeed, without getting disturbed by our routine, if we can use the points mentioned by her will really help. In fact, I practice some of the actions suggested by the author in multitasking. While brushing my teeth I will not stand at a place and do it. Just I will be walking up down in the same place for the entire 10 minutes so that it will give a little movement to my legs. I never take my bath under the shower. I fill my bucket and I will take water with a mug and pour that. For drawing water from the bucket, I have to bend and then get up before pouring. Thus 10 to 15 times bending and getting up will become a small exercise to my body. In my office, I walk for some time when I go round the plant to see the activities. When I sit, sometimes continuously I get up and walk for some time and again sit. As per my doctors advice, while I sit in the chair in the office and when I am alone in my room, I will do the lifting of legs to 45 degrees and again bringing down for some time so that there will be a movement to the legs. I think small activities like this will give us some additional advantage to be physically fit. An informative article from the writer.

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