How much time do you have for fitness? Is it the Australia's Physical Activity and Sedentary Behaviour Guidelines recommendation(18 to 64 years)?
"Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week."1
What about the rest of the time during the week? If we shift our focus from exercise to movement then the amount of time we have available is far greater. "Most exercise consists of the same movement or limited number of movements, repeated over and over again." 2If we focus on both varying the type of exercise and adding some mindful movement throughout the day, we can improve our functional fitness for meeting everyday challenges and our overall health.
There are many opportunities for mindful movement. How do you carry things? Handbag? Backpack? Back pocket? What about when you go to the supermarket? Do you grab a trolley and load it up or maybe give your arms some work by picking up a basket? Do you do the same thing every time?
What about varying your loads? It's another way of getting a workout when you are not having a workout. Instead of a shopping basket, pick your items up in your arms and carry them around. Add items as you shop and see what you have to do to hold onto them. Do they shift around themselves or do you have to shift them to keep hold or to add extra?
And then there are times when you want to use your trolley because you are buying larger quantities. We love to go 4 wheel driving with our trolley at the farmers market every Saturday. Pushing the trolley over grass clumps and through mud puddles makes for some great cross training.
See if you can put some more mindful movement into your daily life.
1. Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years), http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#apaadult
2. Bowman, Katy, 2014, Move your DNA: Restore Your Health Through Natural Movement, Propriometrics Press, USA