A national survey has uncovered disturbing details revealing that more than 20 crore Indians are ‘inactive’ as compared to international standards. The survey indicated that inactivity is highest among girls in urban India, a finding that highlights the persistent challenges in promoting physical activity for women and girls in particular.
Inactivity, also known as physical inactivity, refers to a lack of sufficient physical movement to meet the recommended levels of exercise for health and well-being. It typically involves long periods of sedentary behavior, such as sitting, lying down, or engaging in low-energy activities like watching TV or using a computer.
According to the World Health Organization (WHO), adults should engage in at least 150 minutes of physical activity per week, while children and adolescents should aim for 60 minutes daily.
Regular physical activity improves cardiovascular health, reducing the risk of heart disease, high blood pressure, and stroke. It helps maintain a healthy weight, enhances muscle strength, and increases flexibility. Exercise boosts metabolism, improves digestion, and helps control blood sugar levels, reducing the risk of type 2 diabetes. It also strengthens bones and joints, lowering the risk of osteoporosis.
Moreover, staying active enhances mental well-being by reducing stress, anxiety, and depression, while improving mood, sleep quality, and cognitive function, leading to a healthier, more balanced life.
Here are some effective yet manageable ways to become more active every day, regardless of age, gender, or environment:
1. Make Walking a Priority
One of the easiest ways to increase physical activity is by walking. Walking requires no special equipment or preparation, and it can be done almost anywhere. According to research, walking for just 30 minutes a day can significantly reduce the risk of cardiovascular diseases, improve mental well-being, and increase longevity.
Here are a few ways to incorporate walking into your routine:
Walk short distances: Instead of driving or taking public transport for short distances, try walking whenever possible. Whether it’s to the grocery store, school, or a friend’s house, these small walks add up.
Take the stairs: Choosing the stairs over the elevator is a simple yet effective way to increase daily physical activity. Stairs not only strengthen your leg muscles but also provide a mini-cardio workout.
Lunchtime walks: If you have a busy schedule, squeezing in a 10-15 minute walk during lunch breaks can be beneficial. It’s a great way to recharge, especially if you work long hours in front of a computer.
Family walks: Encourage your family to go for evening or morning walks together. This can be a fun way to bond while ensuring that everyone gets some exercise.
2. Incorporate Movement into Everyday Tasks
Another great way to be more active is to find opportunities to move during daily activities. Often, we overlook how simple chores and activities can keep us on our feet and moving. The more you stay active in these little ways, the easier it becomes to incorporate physical activity into your lifestyle.
Active housework: Household chores like cleaning, sweeping, or washing can help you stay active. The key is to treat these tasks as opportunities for movement. Consider putting on some music while you clean and turning it into a fun, engaging workout.
Standing desks: If your work involves sitting at a desk for long periods, consider using a standing desk or taking breaks to stand up and stretch. Alternating between sitting and standing throughout the day can help improve circulation and reduce the negative effects of a sedentary lifestyle.
Stretching while watching TV: If you enjoy watching television or spending time on your phone, use this time to stretch or do light exercises like squats, leg raises, or arm circles. This ensures you stay active without interrupting your leisure activities.
3. Find an Activity You Enjoy
Staying active doesn’t have to mean going to the gym or following a strict exercise routine. Physical activity can be anything that gets your body moving, and the best way to stick to it is to find something you genuinely enjoy. This could be dancing, cycling, playing a sport, or even gardening.
Dancing: Whether you enjoy traditional dance forms, contemporary styles, or simply dancing around your living room to your favorite songs, dancing is a fun and effective way to get your heart rate up.
Gardening: For those with a love for nature, gardening can be a relaxing yet physically demanding activity. Digging, planting, weeding, and watering plants are all forms of physical exercise that can improve flexibility and strength.
Join a sports club: Whether it’s badminton, cricket, tennis, or basketball, joining a local sports club or forming a neighborhood team can be a great way to stay active and socialize with others.
4. Encourage Kids to Play More
As the survey indicates, many parents in India prioritize academics over physical activity for their children. However, it is crucial to understand that regular play is not just beneficial but essential for children’s physical and mental development. Encouraging more playtime for kids can go a long way in reversing the inactivity trend among young Indians.
Create opportunities for outdoor play: Many urban environments lack safe spaces for children to play, but parents can still create opportunities for outdoor activity. This could mean taking children to a nearby park or even allowing them to play in common areas of apartment complexes under supervision.
Limit screen time: Reducing the time spent on screens—whether it’s TV, video games, or mobile devices—can create more time for physical activity. Encourage children to engage in games that require movement, such as hide and seek, tag, or cycling.
Involve kids in family activities: Make physical activity a family affair. Weekend hikes, biking, or simple outdoor games can be fun ways to encourage children to move more while spending quality time together.
5. Set Realistic Goals and Track Progress
It can be overwhelming to think about adding more activity to your already busy schedule. That’s why setting small, realistic goals is essential. You don’t have to aim for an hour of exercise every day; even a few minutes of physical activity can be a great start.
Start small: If you’re currently inactive, begin with just 10 minutes of movement a day. Gradually increase this over time as your body adapts.
Track your activity: Use fitness apps, pedometers, or even simple to-do lists to track your progress. Seeing how much you’ve accomplished can motivate you to keep going and improve your daily habits.
6. Socialize Through Activity
Combining social interaction with physical activity can make exercise feel less like a chore and more like a fun, shared experience. This can be especially beneficial for those who find it challenging to stay motivated.
Group activities: Join group fitness classes, whether online or in person. Yoga, Zumba, or aerobics classes can be great ways to engage with others while staying active.
Fitness challenges: Organize fitness challenges with friends, family, or colleagues. For example, a simple challenge like who can take the most steps in a week or month can create friendly competition and motivation.
Benefits of Being Active
The increasing rates of physical inactivity are a cause for concern. However, the solution does not lie in drastic changes but in small, practical steps that can be integrated into daily life.
By incorporating simple activities like walking, household chores, outdoor play, and socializing through physical activity, Indians can gradually become more active, healthier, and, ultimately, happier.
By prioritizing even a little more movement each day, we can bridge the gap between academic success and physical well-being for a more balanced, healthier future.
