Exercise – how to get more exercise or activity into your day

Exercise – how to get more exercise or activity into your day

Monday, 03 December 2012 13:53

While we always hear that 20-30 minutes of ‘continuous’ exercise, is needed for exercise (aerobic) benefits, don’t think shorter portions are a waste of time. They are still highly beneficial.

As it’s not always possible to get an hour or two to get to the gym/play a team sport etc, we look at a few tips to get more activity into your everyday life. Like the old chestnut of taking the stairs instead of the lift, there are plenty of ways to be a little more active. Pick 1-2 and make it part of your daily/weekly routine.

1. Onya Bike:

Instead of jumping in your car to drive a few hundred meters for all those short little trips – milk bar (for munchies!), chemist (for laxatives), doctor (for viagra!!) etc, why not buy a cycle & get ‘onya bike’ instead.

2. Bash the Banks:

Have to post a letter or go the bank to apologise for calling them “a pack of bast….” (only kidding CBA & ANZ guys!!!)? Why not leave the car & Walk.

3. Get off the bus/train one stop early and walk.

4. Stuff the ‘Perfect Car Park’

Get out of the habit of trying to find the ‘perfect’ car park. You know the one I mean, the one ‘right outside’ the front of the restaurant/cinema/shopping centre etc.
Save yourself the time, hassle, stress (and often cost) of fighting everyone else for a spot, park 500 metres away and enjoy the walk.

5. Walk for your Lunch/Dinner:

Don’t go to the nearest restaurant or cafe for lunch/dinner. Pick one 5 or 10 minutes away. This has a double benefit, as it automatically ensures you have a 5-1o minute walk
back to work/home. A perfect post-meal ‘digestive walk’.This is ideal for optimal digestion.

6. Don’t Sit & Wait for the Doctor/Hairdresser:

Has your wife/partner told you to see the doctor about your ‘performance’ in the bedroom, or has your husband/boyfriend told you to spend some money in the salon? Do they ever run late? I know those places are a great chance to catch-up on pre WWII literature,
but why not ask how long they’ll be, and go for a quick stroll instead?

7. Make Sure You Win – Play with Your Kids:

Don’t just watch the kids play frisbee, soccer etc, get out there and join in. If it’s Saturday morning sport, don’t just watch, walk around the court/field while you watch.

8. Mobile Walk & Talk:

Know you’re going be on your mobile for 5,10…30 minutes? Why sit at your desk or in your car – why not get outside for some fresh air & a stroll at the same time. It may even help offset some of the ‘frying of your brain’ effects, your mobile is probably giving you. Ahh, now there’s a healthy thought.

9. Exercise while watching TV:

We don’t ideally recommend this as ‘proper exercise’ should be based around creating ‘mind-body’ integration. TV obstructs that. But lifting a few hand weights, doing some light stationary bike/treadmill or some yoga/stretching, while watching people getting brutally
killed, maimed, murdered etc etc – (TV is so uplifting these days!), is better than not exercising at all.

10. Green Thumb It:

Yes, gardening is exercise. Do you think your muscles know the difference between a 20 kg rock or wheelbarrow and a 20kg barbell? No way. Add in some fresh air, grounding yourself in Nature and having a better looking garden to make you feel good, it’s an all-round winner.

* If you don’t have a garden, I’ll generously help you improve your health by letting you come to my place & do mine!!!

And Best till Last….

11. Walk & Squawk:

Got a meeting to discuss business…or something more important? e.g catching up with
your best friend to discuss Oprah’s weight or Tom’s sexuality? Why do it in the office or at the kitchen table? why not get out there and have a ‘walk and squawk’? You get some exercise, drink less coffee, eat less biscuits, and probably talk more sense or do better business.


Many people associate activity/exercise with shorts, runners, sweat etc (i.e different clothes). You don’t have to. Walking before, during or after work in your work clothes (without raising a sweat), is still of great benefit.
The key: Don’t think exercise…think of simply ‘accumulating activity’ at every opportunity…and remember – Every little bit does count.

Have a Laugh: Speaking of Being More Active:

A guy comes home and sees his Dad slouched on the couch with remote in hand, and says, “Hey Dad, you lazy such & such, why don’t you get off your bum and go and walk around the block or something?”
Without turning his head from the TV, Dad replies, “Why, I’m already here”.

Mark Bunn

Mark Bunn – is a leading natural health researcher specialising in Ayurvedic medicine, author of the three-time best-selling ‘Ancient Wisdom for Modern Health‘ and one of Australasia's most popular health and performance speakers.  Mark is also CEO of David Lynch Foundation Australia.