Chicago Home and Lifestyles – 7 ways to become and stay more fit

Get in 10,000 steps per day. You can achieve this via short regular walks. Scientists have found regular walking can reduce cardiovascular incidents by 31% and risk of dying by 32%. Walking is also great for reducing anxiety and depression while improving your mood. 

Cycling short distances instead of driving. This is easy if you live in a city. Cycle for groceries and to meet friends. Cycling is also a low intensity steady state cardio. This increases your overall endurance without the inflammation you get with other more intense exercise. 

Prioritize sleep. Far too many of us are sleep deprived. I believe much of this is caused by the overuse of our various devices, especially in the evening. Try to reduce your device usage in the evening or at least an hour before bed. Devices should be banned from the bedroom. 

Eat more carbs. Most people attempt to cut out carbs when trying to get healthy. This makes it harder for your body to get the energy it needs for the day. Complex carbs should make up 1/3 of your diet. Whole wheat bread, brown rice, pasta and lots of vegetables will give you the energy you need.

Take rest days. Two days per week is best. But you don’t need to be still entirely. Do a little yoga or low pace walking. This is the time when your muscles are repairing and growing. Invest in a massage gun. These are great for soothing sore muscles and getting those knots out.

Stretch more often. Even if it’s only for a few minutes. Many people with back stiffness can really find relief from stretching. Check out Pilates. They have 25–30-minute sessions that will stretch you out and make you feel great!  

Running far less. If you are a regular runner, you probably run about the same distance daily and weekly. Try to vary your runs. Run shorter distances but run harder. Try to go up and down hills. Run slower at first than sprint at the end. This will build your cardio. 

All this to say: you can stay fit without spending your entire off time at the gym!

Kathleen Weaver-Zech and Dean’s Team Chicago