Taking the stairs
“When you walk upstairs, you’re working your quads, glutes and other leg muscles and boosting your hip mobility every time you lift your leg up to the next step,” Kervyn said. Research by the University of East Anglia and Norfolk and Norwich University Hospital Foundation Trust showed frequent stair climbing was linked with a reduced risk of cardiovascular disease. This includes heart attack, heart failure and stroke, and a 24% reduced risk of dying early from any cause. “Running up the stairs is even better as it further increases your heart rate,” Verdier said. Your muscles use a lot of power with effects similar to doing lunges and squats”.
And don’t get lazy on escalators. “Every time you walk up an escalator instead of standing still, you’re working your core, glutes and leg muscles and raising your heart rate,” Kervyn said.
Tending the garden
“Gardening is a great way to exercise — pushing the lawnmower, pulling the weeds, squatting and lifting are all components of a solid gym workout and raise your heart rate,” Verdier said. While one lengthy repetitive movement like weeding is good for you, try switching between different tasks to get a full-body workout. “If you can add, say, pruning as well, that’s even better, as you’re changing position and reaching up, using arm and shoulder muscles. Try switching to your non-dominant arm sometimes to ensure you’re strengthening both,” Kervyn adds.
Carry your shopping
Need to pop out to the shops? Leave the car at home. “Integrate grocery shopping into your incidental movement regime. If possible, walk to a shop that’s a good distance away, and carry your shopping home,” Kervyn said.
In fact, instead of doing a big weekly shop in the car or ordering it online for home delivery, do small daily shops. Weight-bearing exercise strengthens your bones and muscles. “Having to go shopping every day gives you an excuse to get out and walk, and carrying bags will boost your arm and shoulder muscles.”
Running for the bus
Almost half of women and two-fifths of men have confessed to being so unfit they would get out of breath running for the bus, but it’s worth the effort. The benefits of 30-second bursts of running include improving overall cardio-respiratory fitness, blood pressure, body composition and insulin sensitivity. “Just make sure you’re wearing the right footwear, ideally trainers, so you don’t injure yourself,” Verdier said.
And if running is beyond you, skip the bus and walk where possible, Verdier suggested. “If walking 10,000 steps feels too daunting, try adding 1000 to what you already do — and up the pace. One study found that 7000 is enough to help you live longer, which is much more doable.” Even a daily 10-minute brisk walk could add a year to your life. “Get off the bus a couple of stops before yours in order to increase your step count,” Kervyn said.
Kitchen tasks and cleaning
You’re using and strengthening different muscles when you’re baking, cooking and doing the dishes.”Your shoulders, chest, upper back and abdominal muscles are being worked every time you mix, beat or reach your arm out for something and bring it towards you,” Kervyn said.
“These movements boost your flexibility and if you’re doing them vigorously, you’re also increasing your heart rate and promoting blood flow.
“When you’re reaching over to clean cupboards or windows, instead of standing on a step ladder to reach up high, try managing without and reaching that bit further, working your shoulder mobility.”
Doing the laundry
As you get older, working on your balance and posture to prevent falls is essential. Tasks such as cleaning and drying your clothes provide plenty of opportunities to do so. “Are you using your core when you lift the laundry? Engage those abdominal muscles as well as your pelvic floor,” Verdier said.
Said Kervyn: “Every time you pick something up from low down you’re doing a squat, using your legs, back and arms. So, it’s a bit of a full body workout”.
“And if you’re hanging socks on the lowest rung of your clothes airer or folding them into the bottom drawer, try squatting with the weight in your heels,” Verdier said.
Vacuuming and mopping
If you’re cleaning the house, leaning down to vacuum underneath the sofa or mop under the table is enormously beneficial.
“You’re moving up and down numerous times, which requires mobility and flexibility,” Kervyn said.
“A good long vacuum or mopping stint promotes better blood circulation, and better movement throughout our body and metabolic system, while burning calories. Intensify the effect by giving yourself a time limit and doing it a bit faster.
“If you’re hoovering the carpet, maybe do a few faster strokes to get your heart rate up, or a few longer strokes, increasing your mobility as well,” she said.
Getting up and getting down
We should aim to get up out of our chairs every 30 minutes to move around and break up prolonged sitting time. And even simple sit-to-stand movements use a whole host of muscles including your ankles, thighs, core, hips and backside. They also help to improve your balance, stability, and control, reducing the risk of falls. If possible, avoid using your hands to steady you when standing.
Standing up from being down on the floor and vice versa is another movement to incorporate into your day.
“This movement uses a whole range of different muscle groups and improves mobility,” Kervyn said.
“Playing with toddlers down at their level gives you plenty of opportunities to repeat this movement, while improving your dexterity and keeping your mind active, helping your mental wellbeing, too.”