First things first, don’t start stealing gym equipment, this is not what this article is about! The concept of stealing fitness is one I came up with several years ago. I have ADHD and have always been impatient, so taking the stairs instead of the lift was a way to overcome that impatience. It’s also a great way to improve your fitness by making everyday changes. 

Disconnection

Working for several years in the NHS, at one point I was part of a community team. We would visit patients in their own homes to provide care and physiotherapy. Patients were spread across a wide demographic so we might be in a big detached house, then next a tower block. 

We would often visit patients in two’s and any time I was faced with a tower block, I would take the stairs. To my surprise this amused many of my colleagues. They thought it strange that I would want to actively climb the stairs rather than ride in the lift. I saw things the other way, I couldn’t understand how my colleagues couldn’t see that if they carried on the way they were, then before too long they would be the patient! 

Attitude Gratitude

I saw it as an opportunity to stretch my legs, get my heart going and my lungs expanding. It was also a good way to avoid the sometimes less than pleasant lift aroma! The World Health Organisation (WHO) recommends AT LEAST 150 minutes of moderate exercise a week for adults. That’s about 22 minutes a day over the week. Working every day, getting in and out of the car, finding the patients house, it could be tiring and feel really busy. However when looking at the actual amount of movement, if I just stuck to the job I would not really be moving much at all. 

By taking these opportunities or stealing fitness, I could get my minutes in without having to specifically plan a gym session or activity. 

Everywhere

Previous to my work in the NHS, I worked in an office. That involved long hours at a desk. So I made sure to be stealing fitness wherever I could. I printed at the furthest away printer, used the toilets on the next floor, chose a sandwich shop a bit further away and walked to and from the train-station rather than taking the car. 

This can apply anywhere; take the tube to work? Instead of taking the escalator, use the stairs. Not fit enough. Ride the escalator but walk for 20 seconds rest for 10, build it up until you can walk it all. 

A dogs life

I love dogs but don’t have the time to own one of my own. I will often volunteer to dog sit for friends though. I’m always amazed by how fit a dog can keep you. Going for two walks a day of 30 minutes ticks those WHO boxes easily. Factor in chucking a ball and you’re getting some good movement in. Take your dog to hilly countryside and your work rate increases from moderate to vigorous. 

Sadly I’ve been to the park with a dog and seen people standing by the edge, looking at their phone or vaping whilst the doggo has a brilliant time with his doggy mates. This is not going to benefit you. 

Slow Burn

By now you’ve probably got the idea, essentially change up your behaviour and it will improve. If it feels too hard, break it down and build up to it. If you can’t walk all the way into town, walk one bus stop until it feels easy. Then walk two etc. Walk into town and get the bus back. Park the car across the supermarket carpark and carry your shopping from the supermarket instead of using the trolley. It’s really easy to find ways to do this. Once you start it becomes a game. The best bit is it can also save you money on parking and travel costs! 

You’re The Boss

Back at school we had the fierce PE teacher to make us do exercise. Now you’re an adult, people like the WHO can advise you but nobody is going to make you do it. Doing organised exercise can be hard, but by changing our daily activities we can make a difference. You’re not going to get a six pack but you might reduce your chance of a heart attack.  By involving others we can keep ourselves more accountable. 

Safety in Numbers

I’m part of of a Whatsapp group where we set monthly challenges that we have to video. It makes me want to compete and makes it fun.

My dad is 72 He plays walking football but he also gives two other people a lift. He does this so it makes him go, he doesn’t want to let them down. There are so many small but significant changes that when combined add up to a big difference. Fitness trackers and watches are a great way to stay accountable and on track. If the goal is 5000 steps a day, why not see how many more you can do? 

Wait, Weight?

My colleagues used to put barriers in the way when I suggested they join me. ‘I’m too over weight‘ ‘I’ve got a dodgy knee’ ‘I’m allergic to exercise’. I’ve heard them all but really these are just excuses, if you want to do it, you can. Just start small and build it up. 

If you need help or guidance regarding a ‘dodgy knee’ or an injury that you feel is preventing you from moving forward, The Physiotherapists can help. Sometimes just reassurance and guidance can be enough to set you on the right track and get you started. 

Why not comment below with idea’s for stealing fitness or with what you are going to change?