FIT FOR LIFE/GILES WARRINGTON: Try to integrate physical activity into your daily routine at home and at work
WITH OUR increasingly busy lifestyles typified by long commutes to work and extended working days, the idea of trying to shoehorn time for physical activity into your daily routine can be very challenging.
For many people, the idea of engaging in an exercise programme after a long busy day in the office or at home is not too appealing.
Clearly, for physical activity programmes to lead to enhanced health fitness and wellbeing, they need to be sustainable in the long-term and not prove to be a burden on your scarce time resources.
The simplest solution is to try to integrate physical activity into your daily routine, be it at home, in the office or during leisure time.
If you are at home, you may have some chance of grabbing an exercise moment. Perhaps you could exercise early in the day before breakfast. You are more like to do it then than in the evening. It also gives you a positive mental outlook for the day ahead and allows you time to plan your day.
Take stock of the activities you carry out at home. If you are dropping the children to school, park the car a little distance away. You will find parking easier plus you take in some exercise.
Share the housework and stick on some music while you do it - it's a great way to combine exercise with the dreaded chores.
Now is a great time to look to the great outdoors for exercise opportunities. Working in the garden, be it cutting the grass, sweeping leaves or digging, is a great form of exercise. It also gets you out in the open air.
Be kind to the environment. If you need to get something from the local shop, walk there or get on your bike rather than taking the car.
Don't rule out a little exercise while you're at work. If you normally take the bus or train to and from work, get off a stop or two earlier and walk the rest of the way.
Ask your boss to promote a healthier lifestyle at work by fitting a shower and changing facilities work. This may encourage you to walk or cycle part or all of the way to and from work. A fitter and healthier work force is a more productive one.
Instead of taking that morning coffee break, step outside for 10 minutes - it helps clear the head.
Walk to a work colleague's office rather than use the phone to speak to them.
Perhaps you could go for a walk or a run at lunch time and grab a sandwich rather than having a heavy lunch. Save your main meal of the day for the evening.
Brainstorm some ideas with a work colleague while taking in some lunch-time exercise. You will kill two birds with one stone and the time passes quicker.
Enter an office team in an organised recreational activity such as tag rugby or a five-a-side soccer league. Join a fitness centre near your office and work out either before or after work. That way you will miss rush-hour traffic. Remember to also use the stairs rather than the lifts or escalators.
Then, if you find you have a little leisure time, go out the front door, turn left or right and walk for 10-15 minutes (remember, you need to get home again).
Go for a walk with your partner or a friend - it gives you a great opportunity to interact and socialise. Or walk the dog.
Engage in active play with the kids. That way you spend more quality time with the family as well as getting fitter.Exercise in front of the TV - perhaps investing in an exercise bike might be the answer (you can also use it while reading).
If you play golf, walk briskly between shots, carry your clubs or use a non-motorised trolley.
• Dr Giles Warrington is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at DCU