Understanding an Active Lifestyle and How to Achieve It
Did you know that only 1 in 4 adults in the U.S. meets the recommended physical activity levels? An active lifestyle shouldn’t just be an option– it’s actually essential to building a healthier and happier life!
This article will explore what an active lifestyle truly means, its benefits, and how you can easily incorporate movement into your daily routine. Whether you're starting small or looking to boost your current activity level, you’ll find tips and strategies to make it both manageable and enjoyable!
What is Considered an Active Lifestyle?
An active lifestyle involves regularly incorporating physical activities into your day. It’s not just about going to the gym and lifting heavy weights. It’s about staying involved with movement in a way that feels good for you.
Here are some easier ways to incorporate activity:
- Light activities: Walking the dog or gardening outdoors.
- Moderate activities: Brisk walking, yoga, casual cycling, or a dance class!
- Vigorous activities: Running, swimming, or lifting weights.
Even small choices, like taking the stairs instead of the elevator, can count toward living actively. There are lots of ways to make exercise fun when you consider exploring new activities, inviting friends, or adding music to boost your mood.
The Benefits of an Active Lifestyle
When you commit to an active lifestyle, the rewards feel life-changing. It doesn’t happen overnight, but with consistency, it can truly transform your day-to-day life. One of the biggest benefits is how it improves your physical health. Movement boosts cardiovascular health, strengthens muscles and bones, and makes managing your weight more achievable and sustainable.
An active lifestyle is also one of the best ways to reduce stress. Regular movement helps release feel-good hormones that lift your mood and improve focus. On top of that, staying active can strengthen your social connections. Joining a fitness class, playing a team sport, or even taking a walk with friends can help you build relationships while staying healthy. The benefit of an active lifestyle goes far beyond the physical impacts.
Practical Tips on How to Live an Active Lifestyle
Incorporating Activity into Your Daily Routine
- Swap sedentary breaks with quick stretches or short walks.
- When possible, opt to take a phone call or meeting for a walk instead of sitting down
- Choose the stairs over the elevator as often as you can.
Weekend and Leisure Activities for an Active Lifestyle
- Plan a hiking trip with friends or a bike ride around your neighborhood.
- Explore local fitness classes or dance workshops.
- Try casual sports like pickleball or frisbee.
Social and Family Activities
- Create a weekly family fitness challenge, like step-count goals.
- Host active outings, such as bowling or mini-golf.
- Join community events like running or cycling clubs or charity walks.
What is a Moderately Active Lifestyle?
According to health guidelines from the World Health Organization (WHO), the recommendation for a moderately active lifestyle includes at least 150 minutes of moderate-intensity aerobic activity per week. This breaks down to about 30 minutes a day, five days a week. Some great ways to meet this goal include walking 10,000 steps a day, leisurely cycling to work or school, or participating in yoga or pilates classes.
H2: How to Transition to a Healthy Active Lifestyle
Making the shift to a healthy active lifestyle is easier than you think:
- Start small: Focus on simple, manageable changes that fit into your daily routine. For example, take a 10-minute walk during lunch breaks or swap sugary drinks for water—small steps like these can build lasting, healthy habits over time.
- Set realistic goals: Build weekly goals and capture them in a journal or app. Make sure to mark off at the end of the week once you’ve accomplished what you set out to. Adjust as necessary and remember “Rome wasn’t built in a day”-- there’s no harm in starting slow.
- Make it social: Stay motivated by making it fun! Pair up with a friend for an exercise class or join an activity that has a community behind it like a running club.
- Find Accountability Partners: Talk to a friend about your goals and ask for them to share theirs so that you can hold each other accountable.
- Reward Yourself: Celebrate milestones with non-food treats like a new fitness gadget or workout gear.
Overcoming Common Challenges in Staying Active
If life feels too busy or motivation dips, try these solutions:
- Time constraints: Schedule short bursts of activity during breaks or commutes.
- Fatigue: Focus on a balanced approach to boost your energy, with various exercise intensities and proper sleep and recovery routines.
- Lack of access: Use online workout videos or get creative with home activities like stair climbing or bodyweight exercises.
When introducing more activity and healthy choices into your lifestyle, try to adopt a “trial and error” approach. If you notice that you lack motivation in the evenings or after work, see what happens if you can get in some exercise in the morning.
How an Active Lifestyle Can Transform Your Health
Living actively isn’t about perfection—it’s about progress. The key is starting small, staying consistent, and moving a natural and happy part of your day.
Ready to make the change? Groove is here to support your journey to a healthier, more vibrant you. Whether it’s daily energy or anytime essentials, explore Groove’s supplements to see how you can be supported in building and sustaining healthier routines.
References:
- Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213
- Physical Activity - Healthy People 2030 | odphp.health.gov. (n.d.). https://odphp.health.gov/healthypeople/objectives-and-data/browse-objectives/physical-activity#cit1
- U.S. Department of Health and Human Services. (2018) Physical Activity Guidelines for Americans, 2nd Edition. Retrieved from https://odphp.health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
- Centers for Disease Control and Prevention. (n.d.) Trends in Meeting the 2008 Physical Activity Guidelines, 2008–2018. https://www.cdc.gov/physicalactivity/downloads/trends-in-the-prevalence-of-physical-activity-508.pdf
- Lemon BW, Bengtson VL, Peterson JA. An exploration of the activity theory of aging: activity types and life satisfaction among in-movers to a retirement community. J Gerontol. (1972) 27:511–23. 10.1093/geronj/27.4.511 [DOI] [PubMed] [https://academic.oup.com/geronj/article-abstract/27/4/511/589236]
- Teraž, K., Pišot, S., Šimunic, B., & Pišot, R. (2022). Does an active lifestyle matter? A longitudinal study of physical activity and health-related determinants in older adults. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.975608