Being active – that thing that everyone knows is important but many struggle to be consistent with.
For the longest time I thought being fit meant being able to do jump lunges or walk on my hands. As it turns out, it’s much more down to earth. In this article we’ll talk about what being active actually means.
Then I go on to tell you about some simple ways in which I incorporate activity into my daily life.
What does being active actually mean??
Canadian movement guidelines recommend that adults 18-64yrs old engage in 150 minutes of moderate to high intensity activity per week. Translation – do something that makes you sweat 30min per day, 5 times a week!
It also turns out it doesn’t even have to be all at once – you can take 10min bursts of activity throughout the day and still meet those targets.
Moderate intensity is stuff like going for a brisk walk or a bike ride.
High intensity is anything that will make you sweat and be “out of breath”
CSEP also recommends weight training (anything that will help build and maintain muscle) at least 2x per week.
Ok cool! So how do we do this? Everyone’s lives are different, but here are some example to get you started
A walk during lunch breaks or evenings
Lunch time is a great time to get moving. I’ll pick up those groceries I’m missing, pay a bill or simply walk around the neighbourhood for a bit to get some fresh air. I also love scheduling walks with other people (often in the evenings) – that way I get moving and also catch up with friends.
Bonus, you can find cool things. Here’s a colorful alley I found during one of my lunch breaks at work when I used to work downtown:
Make conscious choices: Stairs and cars
I am always surprised how many people choose to use escalators or elevators when stairs are readily available. Or worse – stand on escalators.
My day job used to involve commuting to an office on the 5th floor of a building downtown. I can count on one hand the number of times I saw the inside of the elevator. I was possibly the only person taking the stairs. But guess what? By the time I got to the 5th floor I already moved a bit that day.
One of my favorite grocery stores has terrible parking, but wonderful deals on produce. So what’s a savvy shopper to do? Park further away and walk there. And coming back with two heavy grocery bags? Bonus free workout.
More conscious choices: Skip the bus
I used to live in an area that as serviced by a community shuttle bus. It came every 30min, was often late, and very likely full by the time it reached our stop. It was a completed waste of time waiting for it.
So instead, I would always just walk to the skytrain instead. It was faster than waiting for the shuttle bus, saved me a ton of frustration (last thing I need first thing in the morning), and got me moving. The skytrain station is a 15min walk each way. There and back, that’s a 30min walk right there, no real effort needed.
If you take the bus, consider getting off one stop earlier to incorporate a short walk into your commute.
Playing with kids
If you are a parent you’re in luck because they drag you out of the house and off the couch whether you want to or not.
That being said, I see lot of parents on just chilling on benches instead of actively participating in play. Why not embrace movement instead? You’re already out there! When we play with our kids, we focus on the present moment, laugh and get silly. That’s your physical and mental health right there! Plus, who wants to be an adult anyway? 😉
Here’s a picture of me having more fun at the playground than my kid:
Hiking! And making a day out of it!
Vancouver is blessed with so many parks and hiking trails. You don’t even need to go very far – the mountain is in our back yard. I love to grab a snack, pack some water and hit the trails.
If you’re worried about going uphill, pick an easy to moderate hike. Use a platform such as Vancouver Trails for info on how challenging your hike will be.
A day spent outdoors is a day in heaven in my books, especially when you encounter views such as this one:
Take advantage of your rec center & pools
If you’re struggling to come up with activities you will enjoy, check out your local rec center’s Active Living Guide for inspiration. You would be surprised how many options there are for sports and fitness classes, for both beginners and advanced, both indoors and outdoors.
Your City’s pools are also a fantastic way to get moving. You don’t have to do laps to burn those calories – splashing around in a lazy river does the trick too.
Conclusion
Being active doesn’t have to be daunting or scary. Basically, to stay active, you just need to get off your butt and make a few conscious choices.
Think about your daily life and how you can incorporate it into your usual routine! And don’t be afraid to ask for help if you don’t know where to start. Us personal trainers are here for you!
Now go out there and make those 30min happen! 🙂
Let’s work (out) together!
My specialty is working with clients who want to become more active but don’t know where to start. Check out these links to learn more about how I got into fitness, my personal values, and my personal training approach.
If you are ready to begin your personal training journey, I look forward to hearing from you through my Intake Form. You can also email me directly with any questions: [email protected]
Let’s help you make some long lasting changes!
