HOW TO ADD MORE MOVEMENT INTO YOUR DAY
By now we all know the risks of sitting for extended periods of time. Research has shown that this lack of movement can increase your chances of some serious health risks. Some of those include:
Cancer
Type II diabetes
Obesity
Cardiovascular disease
High blood pressure
Even if you do get the recommended amount of exercise in, it doesn’t offset the damage that prolonged periods of sitting have on your body. So how can you help yourself minimize these risks? By including strategic movements throughout your day. They don’t have to be these huge bouts of energy expenditure. Just enough to break you away from sitting down for a few moments.
Here are a few ways in which you can add more movement into your daily life.
SET REMINDERS TO GET UP EVERY HOUR.
A lot of times we don’t even realize how long we have been sitting. Hey, it happens? Avoid that by setting up hourly alarms that nudge you to get up. If you have an Apple watch, make sure the move setting is on.
TAKE THE STAIRS.
Do this any chance you get over an elevator. Taking the stairs is a great way to get your blood pumping and raise your heart rate just a little bit.
PARK FARTHER AWAY FROM BUILDINGS.
The farther away you are the more steps you have to take to get inside. AND, the same thing when you have to come back out.
TAKE WALKING PHONE CALLS.
Kill 2 birds with one stone. Not only will you be catching up with the other person, but you will also be doing your body some good by moving it.
HAVE A SMALLER WATER BOTTLE
A smaller water bottle will cause you to have to get up more to fill it. More fill ups means more movement!
CLEAN SOMETHING
Vacum, dust, take out the trash, do yardwork, tidy something. Pretty much anything that will prevent you from sitting. Plus, you will also have a clean home as a tradeoff as well!
TAKE A WALK AFTER LUNCH
Taking a walk is the easiest activity you can do to help yourself add more movement into your day. You may also benefit from having better digestion as a walk can help your body break down and move the food you just ate along.
STRETCH, FOAM ROLL, OR ADD EXERCISE MOVEMENTS WHILE WATCHING TV.
This one is my favorite! I love adding in stretches and foam rolling during tv time. Not only can you still watch your shows or movies, but you are doing something beneficial for your body and not just sitting there.
DANCE.
And if all else fails, just dance! It is still getting you to move! AND, it’s fun! :D
There are so many other ways in which you can make sure you aren’t sitting for too long throughout the day. Get creative! Choose one or all of these various options listed above to help you live your healthiest life. Just know that whatever method you choose to do, any movement that gets you up from your seat is worth doing.
