Physical Fitness can benefit you and help you take Leisure time to the next level.
Physical activity
Your leisure time is important to you — and you need that time to relax and enjoy your favorite activities. But experts say you need about 30 to 60 minutes of aerobic physical activity on most days, and how do you fit that into an already busy week without giving up something else? One smart solution is to combine physical activity with your usual leisure activities. It all adds up to a healthier active lifestyle. Here are 10 ideas.
Take a Walk When You Shop
By picking up the pace and using a little creativity, you can turn a leisure activity like shopping into a more physical activity. “When doing errands, park at a distance to get a few blocks of walking under your belt,” says Carolyn Dean, MD, medical director of the Nutritional Magnesium Association and a nutritionist who has written 20 books on healthy living. “While shopping, use cans and bottles as impromptu weights, doing a few curls before you pick up the next item. For more arm exercise, carry a shopping basket instead of pushing a grocery cart.” And in shopping malls, choose stairs over elevators or escalators. Shopping bags filled with new clothes and accessories can also serve as weights for arm exercises.
Interrupt Your Computer Time
If you spend a lot of time in front of your computer, take a few minutes to move around. “You should look away from your computer screen for 10 seconds every 10 minutes,” says Dr. Dean. Use some of that break time to stretch and get your blood flowing.
“While sitting, rotate your ankles in both directions. Do push-ups in your chair by lifting yourself up off your seat. Do arm circles every hour,” she suggests.
Do Physical Activity in Front of the Television
Compensate for time spent lounging in front of the TV by exercising during all the commercial breaks, says Dean. There is enough ad time every night to allow you to get physical and still enjoy plenty of relaxation. If you like to play video games on your TV, try an interactive system like Nintendo Wii. According to the American College of Sports Medicine, interactive video games such as boxing, tennis, and bowling can raise your heart rate and give you enough physical activity to meet recommended exercise guidelines.
Get Fit While Reading
Many people read while using a stationary bike at the gym, and if you’re in the middle of a page-turner, your book could motivate you to work out. An alternative is to listen to a book on tape, which you can do while taking a walk. Walking is one of the best forms of physical activity — a brisk walk can burn as many calories as running. Walking is considered an aerobic exercise because you use all your large muscles in a repetitive, continuous, and rhythmic way.
Move to the Music
Listening to music is a great feel-good activity, but why just listen? “Put on the radio, pop in a CD, or click around YouTube.com and start performing,” says Dean. Dancing is great aerobic exercise. If you like music and you like to dance, dancing is a perfect combination of physical activity and leisure activity. All you need is some space and some upbeat tunes. You can get a great workout at about 130 beats per minute, but even just tapping your foot is better than sitting still.
Get Into the Game
Watching sports on TV or in person is a favorite pastime for many people. But consider putting your passion into action by playing a sport. Team sports that are considered great aerobic activities include basketball, soccer, and hockey. A 60-minute game will get you all the exercise you need. If you are not up for a team activity, individual sports like swimming, biking, and hiking will do just as well.
Share Your Active Lifestyle With the Kids
If one of your favorite leisure activities is spending quality time with your children or your grandchildren, you can all benefit from doing physical activity together. Children need at least 60 minutes of physical activity every day, and many kids are simply not getting it. That’s one reason obesity is such a big problem among children. Exercising together can be fun and rewarding. Take a walk together, ride bikes, or go fly a kite. You will be setting a good example for your family by sharing your active lifestyle.
Go Outdoors
One of the best ways to spend your leisure time is doing physical activity in the great outdoors. Being in the sun boosts your vitamin D levels and can help reduce your stress level. Whether your preferred leisure activity is gardening or hiking, it’s especially important to get your kids out there with you. Studies show that the average American kid spends about seven hours a day indoors staring at an electronic screen.
Make Household Chores More Fun
Housework or yard work doesn’t really qualify as a leisure activity, but you might enjoy it more if you know you are getting in some important aerobic physical activity at the same time. Chores naturally get you moving, but you can always find a way to make any task more aerobic. Pick up the pace in the kitchen or out in the yard. “Find excuses to run up and down the stairs when doing your chores. Lift your laundry basket up and lower it several times on your way to the laundry room,” says Dean. If you use your
imagination, any chore can provide a workout.
Exercise as You Chat With a Friend
One of the most important leisure activities is spending time with supportive friends and family. Social connections help us enjoy life. Studies show that people with healthy relationships have less stress, lower rates of heart disease, and longer lives. Take time to call a friend — and then multitask with some exercises. “On the phone, you can stand up and do lunges or squats,” says Dean. Better yet, take a walk together. Sharing your active lifestyle with the people you love can help you both live longer and happier together.