It is recommended that for good health and disease prevention that there is at least 150 minutes of movement each week. The benefits of integrating this are well known. Regular movement is associated with a reduced risk of chronic diseases like type 2 diabetes, heart disease, obesity, and certain cancers. It’s also known to be great for mental health, and it can help with conditions like anxiety and depression. What’s more the hazards of sitting too much are becoming clear as they’re researched! Being too sedentary slows down metabolism and increases risk of lifestyle diseases.
But if you’re someone who is tired with hearing “get your daily exercise,” we have got good news! Really it is all about total movement minutes and a little goes a long way. Looking for some ideas to add these movement minutes to your day – look no further!
Add movement in the morning:
Integrate movement into your morning routine. You may already have a schedule with habits like drinking a cup of water or checking social media. While it may seem full, it can help to try habit stacking your pre-existing routine to maximize your time and add movement. For example, if you have a habit of going right to the coffee maker as soon as you wake up, try adding calf raises every time you wait for your brew!
Add movement into the workday:
Try walking or biking to get to work. In addition to burning some extra energy and reducing your carbon footprint, walking, or biking to work are easy way to boost your daily movement. Plus, these physical activities can act to support your mental health with their brain-boosting benefits!
Even if you are working from home, you can self-create a morning “commute”. For example, you could go for a quick walk around the block to start your day. In addition to getting you moving, having a pre-work routine will help get you into a work mindset which can even increase productivity.
If driving is a necessity to your work, park further from the entrance of your destination. Even if you have a designated parking spot you can use the furthest entrance from your office to enter the building. If you work Monday through Friday, these extra steps add up faster than you realize!
Now that you have entered your workday, add more movement by using a standing desk. When you’re standing, you’re more likely to walk about a little. A shuffle here and there adds up! Plus standing also places you in a better position to perform full-body movements to prevent stiffening up. Although standing desks can help to encourage movement, it’s important to remember that being in any position for too long is not ideal for the human body. Whether it’s standing or sitting try to incorporate movement into your day alternating between standing and seating.
Speaking of prolonged positioning, take advantage of technology and set a movement alarm. A timer on your phone or computer can act as a great auditory or visual cue to stand up and stretch every 30 to 60 minutes.
A great way to mix up your daily work routine can even be to arrange for a walk and talk by taking phone calls while standing or walking. It can get your blood flowing and interrupt an otherwise stationary day.
And finally, the age old advice… Skip the elevator and take the stairs as much as you can. Does your building have a bathroom on the second floor? Maybe a coffee or break room downstairs? Use it as an opportunity to increase your steps!
Add movement at home:
Once you’ve completed your work day, sometimes the last thing on the mind is incorporating MORE work. So instead of adding more, make your housework work for you. Whether it is folding laundry or preparing a meal, there are things that you can do to add movement. Try adding some squats between the pairing of socks. Or add some side steps while stirring the pasta sauce. It is an efficient way to maximize your output.
If you can, get outside while you are at home! Your home, like you, needs care. So whether it is gardening, mowing or trimming it all adds up.
A final idea is to make your leisure time more active. While resting is extremely important for physical and mental well-being in some cases it need not be 100% passive. For example, if you find that listening to music or an audiobook is soothing, try tuning in while you go for a short walk or bicycle ride. Or if TV is your go-to, try taking a break between episodes to add push-ups, lunges or jumping jackets into the mix.
In the end…
Even if you're not able to dedicate a full period of time each day to exercising, spending 2 or 5 or even 10 minutes a couple of times a day will definitely add up over time! Carve these little chunks of time out of your schedule to make room for movement, and you'll see the benefits!