Physical activity is a major factor in preventing and reducing our risk of developing serious conditions like high blood pressure, high cholesterol, and cardiovascular disease. It also helps us manage our weight and prevent obesity, keeps our bones and muscles strong, and protects our mental health.
But looking after your body needn’t be difficult or time-consuming. In fact, you can easily work them into your daily routine, simply by adopting these – almost effortless – healthy habits.
1. Find opportunities for incidental exercise
“Incorporating incidental exercise into your daily routine is a great way to stay active without dedicating extra time for structured workouts,” says Jacob Chee, a physiotherapist and General Manager at the Physio & Sole Clinic at SAFRA Punggol.
Here are ways to get moving throughout the day, according to Jacob:
Don’t drive or take the train: When grocery shopping or running errands, walk or cycle to your destination. Take the stairs instead of the elevator whenever possible. Park further away from entrances when visiting stores or offices to increase your walking distance. If you use public transport, alight a stop earlier and walk the extra distance.
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Stand and move when working or watching TV: Stand while working by using a standing desk, and set a timer to take a break every 30 minutes by moving around for a few minutes. While watching TV, stand or march in place during commercial breaks or between episodes.
Try “active socialising”: When meeting friends, suggest active outings like walking in a park or taking a fitness class together instead of sitting in a cafe.
2. Take stretching breaks throughout the day
Jacob recommends these stretching exercises to release muscle tension and improve flexibility:
Neck side stretch: Sitting on your chair, hold onto the rim of the chair with one hand and pull your head to the opposite side with the other hand. Feel a stretch on the side of your neck and hold the position for 20 to 30 seconds, repeating five times.
Chest stretch: Standing with your arm raised to shoulder height, bend the elbow 90 degrees so that your forearm is perpendicular to the floor. Place your forearm flat against a wall or door-frame and rotate your body away from your arm. Feel a stretch on the front of your chest and hold the position for 20 to 30 seconds, repeating five times.
Thoracic extension stretch: Sit in a chair with a backrest that reaches your mid-back (around shoulder-blade level). Place your hands behind your head, elbows pointing out to the sides. Lean back over the chair, using the backrest as a fulcrum to extend your thoracic spine. Focus on extending your upper back (thoracic spine) rather than arching your lower back. Hold this stretch for 20 seconds, taking deep breaths to release tension. Return to a neutral seated position and repeat a few times.
3. Forget the lift, climb the stairs instead
Stair-climbing elevates your heart rate, improving your cardiovascular system’s ability to transport nutrients and oxygen throughout your body.
“The continuous movement increases the demand for more oxygen, making your lungs work harder, which enhances respiratory efficiency over time,” Jacob adds.
“Regular stair climbing also trains your body to handle sustained effort, improving your endurance and making daily activities feel easier.”
Stair-climbing primarily strengthens the quadriceps, hamstrings, calves, and glutes. Each step requires you to lift your body weight against gravity, engaging these muscles strongly. Your abdominals and lower back muscles stabilise your body as you climb, improving your core strength.
Lastly, stair climbing challenges your balance and coordination, which helps to further augment stability and functional strength.
4. Do housework
Doing house chores can burn a surprising number of calories, Jacob says.
“Mopping or sweeping can burn more than 200 calories per hour. The muscles worked during this activity include the core, shoulders, upper arms, legs and back.
“The continuous side-to-side and front-to-back movements with the broom or mop help to strengthen your shoulders, upper limbs, back and core muscles. If you squat or lunge to reach corners or under the bed, it helps to strengthen your legs, too.”
Similarly, decluttering and rearranging furniture – which involve lifting and moving furniture or heavy objects – strengthen your legs, back, and core. Squatting to pick up items or organising shelves engages your lower body, while carrying heavy boxes or pushing furniture challenges your upper body strength.
Scrubbing requires strength and endurance, particularly for your upper body and core, Jacob explains. The repeated bending, squatting and reaching also work your legs, promoting flexibility and balance.
Finally, carrying heavy groceries or laundry baskets mimics weightlifting, working your arms, shoulders, and back. Walking and navigating stairs with groceries also strengthens your legs and improves cardiovascular health.
5. Relax your body
Our body undergoes a tremendous amount of stress every day, so it’s important to give it some TLC every now and then. Besides doing stretching exercises, take time out to relax your muscles. Relaxing your muscles relieves physical tension, which may ease stress and anxiety, as well as minimise muscle and joint pain.
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6. Look after your feet
Your feet support you, so love them back and keep them pain-free and healthy with the Miuvo Foot Delight massager ($169). This device performs a range of functions: tui-na foot reflexology, air wrap squeeze massage, heel acupoint massage, soothing warm therapy, and more. Use it to boost blood circulation, aid lymphatic drainage, relax nerves, and soothe aching heels and feet.
SAFRA members get 10% off Foot Delight, using the promotion code SAFRA10. For more information, visit safra.sg/promotions/miuvo.
EnergyOne and SAFRA members enjoy a 15% membership discount on selected podiatry and physiotherapy services at Physio & Sole Clinic. Find out more at safra.sg/lifestyle/physio-sole-clinic.
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