Today’s post is a little different from my others. For fun, I’ve mapped out my usual work day to see how much physical activity I do without putting aside extra gym time. Follow me on a typical day to learn what an active lifestyle can look like. You might be surprised that it’s not as complicated as it may seem.
6:30 am: Alarm goes off.
7:15- 8:15 am: A few days per week I cycle to work. The other days, I take the bus.
8:00- 9:00 am: Walk to the bus stop. I take the stairs instead of the escalator to get to the bus stop platform. Once off the bus, I have a short 5 minute walk to work; look at that, I’ve done 15 minutes of physical activity already.
9:00 am- 12:00 pm: My work is pretty sedentary, so to break it up, I stand or do a few stretches every 45 minutes. When possible, I take the stairs to get to different floors and partake in walk & talk meetings; there’s another 15-20 minutes.
12:00-1:00 pm: Eat lunch then sometimes walk to a nearby produce store to pick up ingredients for tonight’s dinner; my active time is adding up.
1:00- 2:30 pm: Work. Once again, I break it up by standing or doing a few stretches every 45 minutes.
2:30-2:35 pm: Try to sneak in a 5 minute power walk. There’s a park nearby and a loop around it refreshes my mind and body.
2:35- 5:00 pm: Work, work, work, along with a few more stretch breaks.
5:00-6:00 pm: Off I go to the bus stop where I usually stand to wait for the bus. Then my brisk walk home from the bus stop.
6:00-6:30 pm: Do some chores (yard work or house cleaning); chalk up a few more minutes.
6:30-7:00 pm: I do mobility work and stretching to stay limber.
6:30-9:30 pm: Dinner, relax, and lights out!
Being active throughout your day is easier than it may seem. The Canadian Physical Activity Guidelines recommend adults get at least 150 minutes of moderate- to vigorous-intensity physical activity per week. This is achievable! Being mindful about it and making a few minor changes here and there all add up for an active and healthy lifestyle.
Public Health Agency of Canada: Physical Activity Tips for Adults