We’ve all heard about five grains a day when it comes to eating enough fruits and vegetables, but what about getting your body moving?
Short, easy exercises just five times a day could be the key to protecting our future health, including preventing certain cancers.
Research shows that even small amounts of regular exercise can help. In fact, just three and a half minutes a day of strenuous exercise, such as climbing stairs, can reduce your overall cancer risk by 17 to 18 percent compared to no strenuous exercise, a study published last month showed. This was discovered in a study at the University of Sydney.
However, not having enough leisure time is often cited as a barrier to exercise. More than half (56%) of UK adults say they would be motivated to be more physically active if they had more time, energy and felt healthier, according to a new poll commissioned by the World Cancer Research Fund. are doing.
But you don’t have to do a huge workout to achieve 5-a-day fitness. It’s a small movement break that you can incorporate into your daily routine.
Cost can also be a barrier to staying active for many people. But “workout snacks” don’t cost a dime. It’s something you can do every day from the comfort of your home.
Matt Lambert, nutritionist and health information and promotions manager at the World Cancer Research Fund, says: “The key is to make exercise easy. Don’t feel like you have to set aside special time for exercise.” talk.
“I think this is really important, because for many people, time is the barrier to staying active, whether it’s because of work or family. Sometimes people want to incorporate movement into their day. I didn’t realize that I could do it.”
Are you looking to improve your fitness five times a day and protect your future health? Here are some ideas…
1. Start walking while talking on the phone
Do you have a call scheduled at work? Lambert says this is a great excuse to get moving. Whether you’re going for a brisk walk or just relaxing at work, moving your body while taking a call is an easy way to incorporate some activity.
“This is something I do all the time, and then I go back to work and think, ‘Actually, I feel a little bit better, I feel a lot better.’ And then I put that into someone else’s daily life and routine. It’s just a matter of incorporating it,” Lambert says.
2. Take advantage of ad breaks while watching TV
Here are some mini exercises you can do in a few minutes while you wait for your favorite program to start again. Lambert recommends using a coffee table to do push-ups or stand-and-sit.
“It might be chair squats, it might be two-minute crunches, or it might be jumping jacks. It’s about giving people options depending on their fitness level and finding out what they can do,” says Lambert.
3. Multitask while brushing your teeth
It’s a haphazard task that you do twice a day. Why not use the time you spend brushing your teeth to incorporate a mini workout?
Lambert says even 20-second movements that get your heart rate up, whether it’s walking around the bathroom or doing squats on the spot, can have long-term benefits if done regularly.
“The key thing when it comes to changing behavior is making it sustainable. Something we do automatically is brushing our teeth at night. So it’s all about making exercise as easy as possible. ” says Lambert.
4. Move your body while making tea
How many jumping jacks does it take to bring the kettle to a boil? Every move you make throughout the day adds up, even if it’s only for a few minutes. Lambert says leveraging activities you already do every day can be the key to making them stick.
“Sometimes people tend to get attached to exercise and physical activity and sports with the end goal of changing the way they look. But in the end, what does it help you with? [by making activity bursts part of your day] It can help reduce your risk of cancer and help you live longer,” Lambert added.
5. Start a kitchen disco
Choose your favorite playlist and spend a few minutes of your day dancing.
“You don’t have to sweat it out. You can just be on your own,” says Lambert. “Put on a song and dance for a few minutes. It’s about making it accessible, easy, friendly, fun, and fun.”
Lambert adds that one of the most important parts of making a lifestyle change is to stick with it. And remember: “Doing something is always better than doing nothing.”
This year, during the charity’s Cancer Prevention Action Week (19-25 February), find free time in your day to ‘take action’ with several short activities throughout the day. I encourage people to do so.
