Top 10 Ways to Stay Fit Without Setting Foot Outside I Physical activity and sedentary behaviour in Bangladesh

 Top 10 Ways to Stay Fit Without Setting Foot Outside

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How much exercise do you need in order to maintain good health? You’ve heard about the benefits of exercise, but after working all day, it can be hard to fit in time for an hour-long workout—not to mention the hassle of going somewhere and buying exercise equipment. Luckily, there are plenty of ways to stay fit without even leaving your home! Here are the top 10 ways to stay fit without setting foot outside.


1) Take the stairs

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If you work in an office building, take a few minutes each day to walk up and down a few flights of stairs. It’s a great way to get in a little extra exercise and it will help relieve some stress too. If possible, choose a building with multiple exits so you can take alternative routes as well. You can also start walking from your home or office instead of driving or taking public transit—you’ll burn more calories that way, plus you'll be cutting down on traffic and pollution levels too!


2) Take small steps



অন্য দেওয়া যে, most people don’t have access to fitness centers or gyms. It's easy for a couch potato to pass off exercise as an unaffordable luxury. Luckily, you don't need fancy equipment or hours at a gym in order to stay fit; small steps can equal big results. Research shows that stepping more can actually help you lose weight. Try taking stairs instead of elevators, parking farther away from your destination and taking regular breaks during work. If you start out small and step up over time, it'll be easier than ever before!


3) Smaller plates

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Eating off a larger plate can cause us to overeat, according to a study published in The Journal of Consumer Research. When it comes time for dinner, try eating from a service that’s three times as big as your normal plates. Eat slowly: According to research by Dr. Brian Wansink, director of Cornell University’s Food and Brand Lab, our brains don’t register when we feel full after eating quickly — leaving us more likely to overeat later on in life.


4) Move while commuting

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The best way to do a little physical activity on your way from point A to point B is to ditch your car and bike or walk instead. Not only will you get some physical activity, but you’ll get some fresh air as well. Not into biking? No problem—you can always carpool or take public transportation. Just don’t waste time at red lights! Every second spent in traffic is a second you could have been doing something more productive with your body (like being healthier). For example, if you are traveling 1 mile in 20 minutes, that is 80 steps a minute (or 2 miles per hour). If you bike there or drive walking, be sure and make it 2 miles an hour!


5) Try out something new at your local park or gym

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Exercise is an important part of a healthy lifestyle, but it’s not always easy to find time for. If you have a pet, you can get in your daily exercise with some simple games and bonding time with your furry friend. Take them on walks together around your neighborhood; play fetch or tug-of-war; play hide-and-seek in your house or apartment building; sit and read while they crawl all over you. No matter what kind of animal you have (or where you live), there are plenty of ways to get in some movement with a pet.


6) Turn up the music volume when cleaning your home

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Getting a dog or a cat will encourage you to walk around more, because you’ll want your pet to get plenty of exercise. If you live with other people, their activity levels may increase as well. Taking short breaks for walks and moving about at work can also make a big difference if you spend most of your day sitting in front of a computer screen. Staying active doesn’t just mean getting exercise—it means being mindful of how you spend your time, choosing ways that give you energy over depleting it.


7) Get a fit pet to run around with you

https://www.pinterest.com/FleetFeetAlb/running-with-dogs/


Don’t have time to go outside? No problem. A recent study found that just having a pet can help you live longer. The study found that pet owners had lower death rates than non-pet owners—and those who walked their dogs were healthier than those who didn’t walk at all! So if you love your dog, cat, hamster or turtle, it might be time for an adventure together. It doesn’t matter how many times you walk around your block; just getting outside and moving is a great way to stay fit!


8) Work on strength training exercises

https://www.openfit.com/strength-training-exercises-at-home

Strength training is one of your best bets for getting fit. Cardiovascular exercise, such as running or swimming, burns a lot of calories and can help you lose weight fast. But studies have shown that strength training may be even more effective for preventing weight gain than cardiovascular activity. Why? When you strength train, you're building lean muscle tissue and when you do that regularly, it increases your resting metabolic rate. A higher metabolism means that at rest, your body burns more calories just to maintain itself—about seven calories per pound per day are burned by muscles alone! That's some serious fuel being burned and if those calories don't come from food sources in your diet (say hello to those brownies!), they'll be pulled from stored fat instead.


9) Get your child involved in sports activities

https://raisingchildren.net.au/school-age/play-media-technology/active-play/activity-for-school-children


Kids who regularly play sports or participate in active extracurricular activities are more likely to be physically fit. Sports can help kids develop healthy habits and establish an exercise routine that can last a lifetime. At the same time, students who regularly engage in sports and other physical activities score higher on standardized tests than those who don’t. It has been proven that when it comes to sports, practice makes perfect! If you’re looking for ways for your child to stay fit without setting foot outside, get them involved in school or community sports leagues or after-school programs.


10) Keep moving even after work hours are over

https://www.healthline.com/health/exercise-fitness/what-to-do-after-working-out

অনেক সেক্ষেত্রে প্রয়োজন । Evening is a very important time for us. So as much as we could, we should make use of that time in keeping fit and healthy. There are many things you can do at home even after your official day's work is over. The following are a few such examples

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