Daily physical activity

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What is daily physical activity?

Daily physical activity refers to all activity you engage in during the day that does not involve any specific goals in terms of exercise. So, daily physical activity includes e.g. housework and gardening, covering shorter distances on foot or by bike, taking the stairs instead of the lift, taking an exercise break while watching TV, or simply leaving the house. Meaningful activities outside the home environment often involve physical activity without you even noticing it.

You can train your muscle strength and balance almost anywhere and at any time. As many as 90% of the elderly would benefit from muscle strength and balance training as well as daily physical activity. 

Evaluate your own activity habits with the help of the UKK Institute online app(Link leads to external service)

  • Go outside every day. It can be just a quick stop in your garden if you do not feel like venturing further away.
  • Meet your friends or family members for a walk instead of a cup of coffee.
  • If you drive, park your car further away from your destination.
  • If you use public transport, make it a habit to sometimes walk to the next stop or get off one stop earlier.
  • Go to the shop on foot or by bike. If you are unable to carry shopping bags, use a stroller or backpack to help.
  • If you feel nervous about walking outside because its dark or slippery, go for a walk in a shopping centre instead.
  • Take the stairs instead of the lift, at least in one direction. Walking down the stairs is also good thigh muscle training.
  • When you talk on the phone, make it a habit to stand or walk around your home.
  • Put on some music and let your body move!
  • Come up with an activity you enjoy: visit the library, a museum, an event or explore the local sights.
  • Take a break from sitting when you are watching TV. You can, for example, stand up, roll your arms, bend forward or squat 5–10 times during the commercial breaks or after the programme is over.
  • Make heel and toe raises while brushing your teeth.
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