Physical activity: How to incorporate it into your daily routine
With warmer weather on the horizon, snowflakes becoming increasingly rare, and days growing longer, many people are looking forward to getting back to outdoor physical activities. The arrival of spring offers great opportunities to stay active and have fun doing it!
However, 78% of Canadians aged 18 to 39 do not meet the recommendations for weekly physical activity.¹ This statistic reminds us of the importance of demystifying simple ways to incorporate more movement into our daily lives.
Here’s how to do it:
- Increase your active travel
Whenever possible, choose active modes of transportation to get from one place to another, such as running, biking, or walking. Not only will you feel proud of yourself, but you’ll also feel better physically.
2. Avoid sitting for long periods
A sedentary lifestyle will never be good for your well-being; it’s better to lead an active life. If you spend long hours sitting, remember to take short 5-minute breaks. These will allow you to stretch, take a few steps, and prevent muscle soreness. With remote work gaining popularity, it’s essential not to neglect your health and not to remain stationary in front of your screen all day.
3. Prioritize active activities over sedentary ones
Instead of sitting in front of a screen watching a TV show in your free time, take the opportunity to get some fresh air and move around. Replace sedentary activities with active ones, such as a walk in the woods. This will be hugely beneficial for both your physical and mental well-being.
4. Get your loved ones involved!
Who better to motivate you to incorporate physical activity into your daily routine than the people who share your life? With the arrival of beautiful spring days, take the opportunity to suggest outdoor activities with your family. Not only is this good for all of you, but these family moments will be cherished for a lifetime.
5. Running, the Sport of Choice
Many running enthusiasts are just waiting for the moment when the ground is no longer covered in snow so they can get back out there. Having grown very popular over time, this affordable sport is now a staple in many people’s lives. However, it’s not without its risks of injury, which is why risk prevention is so important.
There are three key rules for preventing injuries related to this sport:
- Use equipment suited to your needs: Prioritize a pair of minimalist shoes to reduce the impact force on the ground and promote an optimal biomechanical running pattern. When we talk about this type of shoe, we’re referring to a lightweight, thin, and flexible shoe.
- Follow a running program suited to your fitness level: There’s no need to push yourself too hard from the start and end up with excruciating pain later on. If you’re a beginner, it’s important to follow a running program tailored to your level. These days, a wide variety of programs are available to suit your personal goals. The key is to progress gradually, at your own pace.
- Mastering Proper Running Technique: There are several factors to consider when it comes to technique. First, stride rate is important, and to reduce the risk of injury, the recommended rate is 180 steps per minute. Additionally, the way your foot strikes the ground can cause pain. It is recommended that the midfoot—the middle part of the foot—be the first part to make contact with the ground. It’s important to remember that stretching properly before a run is essential for an optimal run and, above all, to avoid injury.
Finally, remember to fully enjoy this beautiful weather while taking care of yourself! Our team of practitioners is here to help you get back to an active daily routine, just in time for the arrival of spring.