In an age where sedentary behaviors have become the norm, maintaining physical activity levels is paramount for overall health and well-being. The Indian Council of Medical Research (ICMR) provides guidelines to help individuals stay active and combat the detrimental effects of a sedentary lifestyle. Here are 10 ways to incorporate physical activity into your daily routine, as per ICMR recommendations:


1. Brisk Walking: Aim for at least 30 minutes of brisk walking most days of the week. This simple yet effective form of exercise can be easily incorporated into your daily routine, whether it's a brisk stroll around the neighborhood or walking during your lunch break.


2. Cycling: Take to the streets on a bicycle to increase your heart rate and engage different muscle groups. Cycling is not only a great cardiovascular workout but also an eco-friendly mode of transportation.


3. Strength Training: Incorporate resistance training exercises such as lifting weights, using resistance bands, or performing bodyweight exercises like squats and lunges. Strength training helps build muscle mass, improve bone density, and boost metabolism.


4. Yoga: Embrace the ancient practice of yoga to enhance flexibility, balance, and mental well-being. From gentle stretches to more challenging poses, yoga offers a holistic approach to physical fitness and stress management.


5. Dance: Shake up your fitness routine by dancing to your favorite tunes. Whether it's salsa, hip-hop, or Bollywood-inspired moves, dancing is a fun and effective way to burn calories and improve cardiovascular health.


6. Swimming: Make a splash in the pool and reap the benefits of swimming, a low-impact exercise that works all major muscle groups. Swimming improves cardiovascular fitness, strengthens muscles, and enhances flexibility.


7. Sports: Get involved in team sports or recreational activities such as tennis, badminton, or football. Playing sports not only provides a great workout but also fosters camaraderie and social connections.


8. Stair Climbing: Opt for the stairs instead of the elevator whenever possible to sneak in extra physical activity throughout the day. Climbing stairs engages multiple muscle groups and boosts cardiovascular fitness.


9. Gardening: Tend to your garden to reap the physical and mental benefits of gardening. Digging, planting, and weeding provide a moderate-intensity workout while connecting you with nature.


10. Household Chores: Turn everyday tasks into opportunities for physical activity by tackling household chores like vacuuming, mopping, or gardening. Engaging in chores not only burns calories but also contributes to a tidy and organized living space.


By incorporating these activities into your daily routine, you can meet the ICMR's recommendations for physical activity and enjoy the numerous health benefits associated with an active lifestyle. Remember to start slowly, listen to your body, and gradually increase the intensity and duration of your workouts for optimal results.

Leading a sedentary lifestyle? 10 ways to stay physically active, as per ICMR guidelines