These days, in a fast-paced, tech-dominated world, sitting either at work, school or home for long hours is a widespread phenomenon. Although technology has made our lives easier, it also has made us less active. The great news is that there’s no need to spend a trip to the gym or make a huge lifestyle change to up your daily movement. The truth is, If you commit a small step at a time, your overall health will be in an upswing soon.
Getting More Movement in Your Day Is Important
Exercise is a key element in a healthy body and mind. Here are some ways to help US move more in each day:
- Serve You More Energy: Regular maneuvers help to pump more blood flow that provides your muscles with more oxygen, reduces fatigue in you, and increases your energy level.
- Boostes Mental Health: Exercise releases endorphins, which are the natural mood lifters in the body. Having a daily implement of movement in your life can decrease the feelings of stress, anxiety and depression.
- Improve Cardiovascular Health: Regular physical activity promotes heart health by increasing blood circulation and reducing risk of high blood pressure and heart disease.
- Weight management: Regular movement also keeps metabolism going, which burns calories and helps keep weight in check.
- More Flexibility and Mobility: Moving regularly helps the joints, builds flexibility in muscles, and can reduce risk of injury while improving overall mobility especially with age.
Things You Can Do to Move More Each Day
If your goal is to move more, you’re not going to need to spend hours at the gym every day. Getting movement into your daily life doesn’t need to be hard or unenjoyable. Here are some simple, pragmatic techniques to increase your daily movement:
1. Walk up the Stairs instead of the Elevator
Take the stairs whenever you can. Climbing stairs is great cardio that builds your legs and core. This is one of the quickest, most efficient ways to sneak in some extra steps throughout the day.
2. For Short Errands, Walk or Bike
Try to walk or bike instead of driving for short trips. It’s a wonderful opportunity to get fresh air, clear your head, and incorporate extra movement into your day.
3. Establish a timer to get up every hour
If you have a desk job, put a timer or reminder on your phone to stand up and move around every hour. Even a 5-minute stretch, walk and around the office or just standing up and stretching breaks up longer periods of inactivity and prevents your body from feeling stiff.
4. Take Walking Meetings
If you’re in an office or remote work setting, have walking meetings. Ditch the table: walk and talk about work instead. Known to boost creativity and focus, walking is a productive way to integrate movement into work.
5. Use a Standing Desk
Switch out your sitting desk for a standing desk if you can. Spending parts of your day on your feet takes more energy than sitting, and can help to mitigate the negative effects from extended periods spent in a chair.
6. Just Dance, Even If It’s While Doing Housework
Instead of viewing household chores as monotonous tasks, crank your favorite music and dance your way clean. You’ll get your chores done more quickly and you’ll be getting a workout that’s enjoyable as well!
7. Take the Long Way
Instead, take the longer route, whether that’s walking to your car or going to a meeting. Taking a few extra blocks, or making a detour while running errands, can amp up your step count without too much strain.
8. Stretch Throughout the Day
Regularly stretching helps maintain your muscles flexibility and your body limber. A quick stretch session increases circulation, helps ease tension and prevents muscle stiffness or pain that can result from sitting for too long.
9. Play with Your Pets
If you have pets — especially dogs — make playtime a chance to get moving. Take walks, toss a ball, or anything you can do to create an active environment that helps you to connect to your best friend.
10. Join an Activity-Based Group or Class
Join a group or activity that involves movement, like a dance class, walking club or community sports team. A routine of these movements can keep you motivated to move every day.
Track Your Progress
To keep you motivated, and see when you’re improving, consider tracking your movement. Most fitness apps and devices, such as fitness trackers or smartwatches, are able to record the number of steps you take, calories burned and time spent being active. Knowing where you are can be an excellent again incentive to celebrate your achievements and motivate to continue.
Conclusion
Drastic changes aren’t the key to a healthier, more active lifestyle. Adding little bursts of motion into your day can add more activity throughout the day without added burden. Just remember: All movement is some movement, and the more you prioritize it, the more benefits you’ll reap physically and mentally. Whether it’s walking after lunch, stretching at your desk, or dancing while you clean, there are infinite ways to get more movement into your everyday life — so make it happen!
