Derval O’Rourke: The hidden value of informal exercise

Formal exercise refers to time spent specifically doing physical activity, such as going to the gym, attending a fitness class, or going for a run. Informal exercise refers to physical activity throughout the day that is not associated with a specific exercise. For example, walking to school, climbing stairs, or shopping from your car. This is a form of exercise that is often overlooked, but a very important part of maintaining a healthy lifestyle.

A lot of research has been done on our lifestyle and how it makes us sedentary, and the scientific community even calls it “sedentary sickness.” It’s no secret that physical activity is good for our overall health and for maintaining healthy bones and joints. Incorporating a method of continuous physical activity throughout the day can be very beneficial. A recent extensive UN report showed that in almost all countries women are more likely than men to lack sufficient physical activity.

What do you already do that counts as an informal exercise?

domestic affairs. Many of the daily tasks you need to do around the house can actually already involve quite a bit of physical strain, but here’s a great place to sneak in more activity. Doing the laundry, sweeping, mopping the floor, etc. all involve physical activity. Now that the weather is getting nicer, you can add gardening to your ‘to do’ list or hand wash your car. Think about what you’re already doing and see if you can build on it.

If possible, choose to walk. This is especially important if you have a sedentary job and a lifestyle that doesn’t allow for much physical activity. Consider how your day flows and what you can do to add movement. do you want to take the bus? got it. Try to get off the stop before you need it. Do you work in a building with an elevator? Try using the stairs instead of the elevator, even if it seems like there are many floors. Think about when you drive into a parking lot. Everyone naturally looks for a convenient space near the door. Reframe your thinking to think that the space furthest from the door is the best space to park. Less congestion and easier parking.

We tend to overuse our cars. Honestly, it’s often much more convenient to have a car than spend the extra 15-20 minutes on foot. This is what the plan is for. Find a way to find that time in your day. Some days you may not have time, but keep trying to think about them.

Our bodies are designed to move, and sitting in the same position all day is not good for us, but historically this has never been a problem. Whether it was physical labor, walking or standing, our bodies were in constant motion.

Our bodies aren’t made to sit still for eight hours a day, they’re made to move, and certainly not slouch.

Wellness Tips: Take a look at your current lifestyle and consider what choices you can make to incorporate more casual exercise.

Fitness Tips: Aim for 20 minutes of physical activity each day. Whether it’s adding stretches to your morning and evening routine, walking to the store, or taking the stairs, it all works.