You Don’t Need a Doctor to Become More Physically Lively – Here Are 10 Uncomplicated Steps You Can Do Yourself

We all know that physical activity has many benefits Health benefitsincluding for mental health. It helps to cope with stress, relieve joint or back pain and escalate energy levels.

Exercise can also improve brain function, sleep, and mood. Inactivity or spending too much time sitting is a major factor in the development of many diseases.

This World Health ORganisation recommends doing at least 150–300 minutes of moderate physical activity, such as walking, or 75 minutes of vigorous physical activity, such as swimming, jogging or fitness classes – as well as regular strength training – each week.

However, many people do not meet these guidelines. So what to do about it? health crisis?

It’s already here evidence that when GPs provide patients with guidance and ongoing support to escalate their physical activity, it encourages them to become more energetic – at least in the low term. However, we do not yet know how best GPs can communicate with patients to support them maintain these increased levels of activity, so the current guidance and support offered to patients is not as effective as it could be.

For example, mine latest research I am researching “motivational interviewing” (MI) method that family doctors currently exploit to encourage patients to change their lifestyle. MI is a patient-centred, non-confrontational communication style that helps patients address any problematic behaviour by exploring their ambivalence about changing it. MI has been shown to support patients with a range of health problems, including addiction problems, eating disorders, smokers and those from diabetes to change your behavior.

However, I have found that while MI programs can support patients escalate their overall physical activity, the benefits are short-lived.

Ten plain ways to be more physically energetic

If you want to escalate physical activity in your life, there are many things you can do on your own to support yourself, without having to join a program or visit your GP.

Here are ten plain and effective ways to support you become – and stay – more physically energetic:

1) Don’t sit, stand

We sit a lot. In fact, you probably do now – and you don’t have to. Sitting for long periods of time was connected with many negative health effects, so try to stand more.

2) Go up the stairs

Being physically energetic doesn’t have to mean exorbitant gym memberships. Try to incorporate physical activity into your daily routine. One uncomplicated way to do this is to swap the elevator or escalator for the stairs.

3) Make it fun

If you enjoy doing something, you are more likely to keep doing it. Why not try an activity you enjoyed as a child, or even something up-to-date? Who knows, you might just like it.

4) Call a friend

Exercising with a friend or loved one is a great way to stay motivated, and it can make physical activity more enjoyable.

5) Do less, but more often

“Snack” – a term meaning to break up activity into shorter “snacks” – can support you escalate activity in convenient, manageable bursts while also providing health benefits.

6) Track your progress

Activity trackers are not a passing fad. They are evidence that simply using an activity tracker, such as a pedometer to count your steps or a smartwatch that records your activity, can support you escalate your activity levels, reduce body fat and escalate muscle mass – as well as improve your overall fitness.

7) Get into the habit

We know it takes about ten weeks make a habitRepetition is key – so stick with it and keep going. Once you get into the habit of physical activity, it will be it’s hard to get rid of it.).

8) Stand still

Try turning it on isometric exercises like planks or wall squats to your routine. These exercises, which require no equipment, require you to tense up and stay still – and have been shown to lower blood pressure.

9) Set a goal

Set an achievable goal to strive for – this will motivate you to take action.

10) Reward yourself

And don’t forget to reward yourself when you reach that goal. You can also introduce rewards to mark your progress towards your goal. After all, who doesn’t like to reward themselves when they do well?