5 Quick Wellness Tips to Increase Physical Activity When You Are Crazy Busy

Updated: Jul 18

We all know we should be more physically active, but it can sometimes seem like a monumental task to carve out time with a busy schedule to focus on wellness. However, by adopting just a few healthy habits, you can add more exercise into your day in ways that will feel natural and easy. Exercise has been shown to benefit your health in a variety of ways, including lowering your risk of chronic diseases and increasing your life expectancy while maintaining a healthy weight and strengthening bone density. Here are five simple strategies to boost your activity.

woman walking up steps to increase physical activity showing only her shoes

Increase Your Physical Activity With These 5 Easy Wellness Tips


1. Go for a Walk


Walking is a simple, enjoyable form of exercise that has several health benefits. One study found that aerobic exercise, such as walking, may improve your mental health. Walking has also been linked to a decreased risk of arthritis pain. Walking helps strengthen the muscles that support your joints and improves mobility. According to another research article, people with knee pain get the greatest relief when they walk 6,000 steps each day.


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Image of a fitness motivation journal to track all of your workouts and your progress

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2. Take the Stairs


Taking the stairs instead of the elevator or escalator has been linked to several benefits. Duke University reported that if you climb just two flights of stairs per day, over the course of one year, you can lose 6 pounds. Stair climbing has also been linked to better cardiovascular health and stronger muscles.


3. Embrace Movement


Find ways to move more throughout your day, such as taking five-minute breaks from sitting at work or using fitness apps that are designed to help you get in shape. According to a recent study, people who spent more time standing and moving throughout the week had lower blood sugar and cholesterol levels.


Related: 7 Best Exercises for Heart Health to Add to Your Workout Routine


4. Limit Screen Time


According to eMarketer, the average person in the US spends 3 hours and 43 minutes on their phone. Limiting screen time and avoiding sedentary pastimes like watching Netflix for hours may help you discover additional time to be physically active.

5. Use a Fitness Journal for Exercise Tracking


There are several health advantages of writing in a journal. According to several studies, people who recorded their health in a journal had fewer doctor visits and reduced symptoms of chronic disease such as asthma and arthritis over the next six months. A fitness journal is a great wellness tool to stay motivated as you plan and track your progress.


6. Use a Wellness App for Tracking and Motivation (BONUS)


There are a number of wellness apps available that can help increase physical activity. Some of these apps track your steps and give you feedback on your progress, while others provide workout programs that can be followed at home or at the gym. No matter what your fitness level, there is an app out there that can help you get moving and improve your health.


Related: 5 Powerful Mental Health Benefits of Journaling


Here are some added benefits of using a fitness journal or exercise planner:

● Accountability for your healthy habits

● Inspiration for future workouts

● Helps you examine what is working currently and what you might want to change


Printable pages for your fitness and weight loss journal

Conclusion - How To Increase Your Physical Activity


There are several health benefits of exercise, but if you don't have a plan in place, it may be difficult to stay on track and inspired. A well designed fitness planner for women can help you gradually increase your physical activity and make it a part of your everyday routine. Fitness trackers are a wonderful way to keep yourself accountable and monitor progress. Which of these 5 healthy habits have you tried?


Try our fitness planner! This exercise tracker journal includes 34 printable pages to help you stay organized and motivated as you become more physically active.


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