How to move more!
Brunei is a place where most things are a drive away. Travelling by transportation is the norm. Adding to the fact, most people are glued to chairs in a office. So people find themselves not being active the whole day, weeks and months, thus leading to a potential sedentary lifestyle.
Most people can't find time to exercise due to family or work commitments which limits how often they can stay active.
So what does being more active mean?
"Trying to raise your heart rate above your resting state for a duration of time".
Here is a list of thing moving more can improve;
- Improve blood circulation
- Alertness throughout the day
- General health
- Mood
- Motivation
- Energy levels
- Calorie deficit
- Better food choices
- Sleep
So how will I know my heart rate is normal?
One way is to check you pulse using your index & middle finger on your wrist or neck. However, most phone have apps where you can download a pulse checker. Once you have measured your resting heart rate (while in bed or watching the T.V), you now have a start point to work from. The average resting heart rate is between 60-100 BPM. The difference is due to height, weight, current activity levels and medical conditions. (see a doctor if it above 80).
A lower heart rate would indicate a healthy heart. Some athletes will have their resting heart rate lower than 60.
How many steps should I be hitting daily?
Most western world countries target around 10,000+. However, the lack of footpaths and reasonable walking destinations in Brunei, I would suggest a target of 6-8000 steps.
Below I will be sharing with you the best ways to improve your activity levels during the day in Brunei.
Get them steps in!
- Park the car further away from the work/shops
Everyone is always looking for the VIP parking spot in Brunei. The one right outside where you can avoid walking. So try finding the spot where you can walk those extra steps.
- Food shopping is exercise
Shopping at the big supermarkets like Wa Ho, can easily put 2-3000 steps in your day. Doing a big shop can have you walking up and down the aisle without noticing the time you have spent trotting around.
- Join a local activity club
Swimming club, walking club, I've even seen baby walking group. There are many groups that can fit your lifestyle, there always a chance to enjoy socialising and exercising at the same time.
- Try cardio after a workout
If your someone that likes doing weight or a fitness class at the gym, you may want to factor in some cardio at the end for 20 minutes. For the people who work in a office this helps get the necessary steps missed during the day.
- Take the lift?
Most buildings will be fitted with a elevator. Now, you can do the sensible thing and take the stairs ;)
- Karaoke and a dance
Who doesn't like a karaoke and a dance. Put on your favourite album and blast the house out!
- House cleaning
Hoovering, mopping and dusting all require you to be active. Some people hate cleaning, some have no choice. I actually enjoy cleaning :)
- Walk and talk
Our generation we spend so much time on our phone. It has been linked to inactivity, so if you're on a call or surfing the web - do it by walking.
- Stand up and move at work
Getting up and having a 2 minute walk is meant to improve your alertness and keep the brain active. You won't get sacked for this one, however make sure you get back to your work.
- Walk on your break
The easy option is to waste the precious minutes to get active. Walking around the block while drinking your tea can see you burn a few calories while on your break.
- Play with the young family members
The kids are the ones full of energy, so if you manage to keep up you've done yourself proud...and raised your heart rate in the process.
- Morning walk
This is usually the best time to get steps in as your fresh and full of energy. It is also a great way to start your day in a positive way. Try doing 10 minutes a day every morning, you will instantly see how it impacts the rest of your day.
- Try cardio after a workout
If your someone that likes doing weight or a fitness class at the gym, you may want to factor in some cardio at the end for 20 minutes. For the people who work in a office this helps get the necessary steps missed during the day.
- Take the lift?
Most buildings will be fitted with a elevator. Now, you can do the sensible thing and take the stairs ;)
- Karaoke and a dance
Who doesn't like a karaoke and a dance. Put on your favourite album and blast the house out!
- House cleaning
Hoovering, mopping and dusting all require you to be active. Some people hate cleaning, some have no choice. I actually enjoy cleaning :)
- Walk and talk
Our generation we spend so much time on our phone. It has been linked to inactivity, so if you're on a call or surfing the web - do it by walking.
- Stand up and move at work
Getting up and having a 2 minute walk is meant to improve your alertness and keep the brain active. You won't get sacked for this one, however make sure you get back to your work.
- Walk on your break
The easy option is to waste the precious minutes to get active. Walking around the block while drinking your tea can see you burn a few calories while on your break.
- Play with the young family members
The kids are the ones full of energy, so if you manage to keep up you've done yourself proud...and raised your heart rate in the process.
- Morning walk
This is usually the best time to get steps in as your fresh and full of energy. It is also a great way to start your day in a positive way. Try doing 10 minutes a day every morning, you will instantly see how it impacts the rest of your day.
Summary
Our body is designed to move, and moving promotes a lot of other health benefits. The message is try to move more. If you have a fitbit or a step counter app, these gadgets are a great way at checking heart rate, distance walked, steps during the day and even how many minutes walked.
'Footsteps to a healthy future'
Simeon
Comments
Post a Comment