8-hour work days, 1-hour commutes, and a little too much Netflix can result in sitting for 10 or more hours per day; that’s the majority of our waking hours! The problem isn’t just a sore bottom either. Excessive sitting can result in increased blood pressure, increased blood sugar, and unhealthy cholesterol levels; all factors for metabolic syndrome. Our modern lifestyles might mean that physical activity doesn’t come as naturally but we have a few smart ways to move more every day.
CDC guidelines recommend 150 minutes of moderately-intense physical activity per week.
1. Commit to It
Like most things you try to do, you’ll be much more successful with a goal to work towards. Our first tip to help you move more every day is simply to commit to it. Decide on a goal, even if it’s only a slight improvement on where you are now.
If you’re getting 3,000 steps a day, try bumping it up to 5,000 and ramping up after that. The benchmark doesn’t have to be steps but they are a pretty universal measurement with a clear guideline (10,000 steps) we should aim for.
2. Get Started Early
As soon as you get up, get moving! This will help solidify it as a habit and ensure you get active early. Stretches, light yoga, jumping jacks, push-ups; any of these will do. Morning exercise has been shown to have numerous benefits including improving mental performance, helping with sleep, and possibly increasing metabolism.
[READ: 9 Foods for Strong Bones and Muscles]
3. Foster a Dog
Having a dog will force you to move more since you have to take it for walks, play with it, feed it, and bathe it. Not only this but owning a dog is associated with increased longevity, better heart health, and better mental health.
However, we understand that they don’t fit into everyone’s lifestyle so if you’re not ready to commit, you can try fostering a dog to try it out. The first fostering experience could help you decide if you want to adopt, foster again sometimes, or decide that dogs aren’t right for you.
4. Stay on Top of Organization
Not a Konmari connoisseur? Then you might have a little organizing that can stand to be done outside of spring. Staying on top of your organizing daily will add a variety of movement to the day as you reach, bend and stretch to put things away.
5. Take the Stairs
This can be a difficult one to stick to since you’ll often have to walk past that oh-so-convenient elevator. In the beginning, it’ll feel like you’re going out of your way to be inconvenienced. But the payoff is huge. Taking the stairs rather than the elevator activates a variety of muscles including your calves and glutes and improves your leg strength and overall balance. Climbing those stairs also gets your heart pumping which is something that we don’t find enough opportunities for in daily life.
Another bonus of taking the stairs is that you’ll simply spend less time waiting around for that elevator to come down.
[READ: 23 Health and Wellness Tips]
6. Throw in Some Lunges
Walking is great and we can’t emphasize its benefits enough. But you can make it even better by throwing in a few lunges which help to strengthen and shape the muscles in your lower body and core.
You really don’t have to go out of your way for this one. Going for a walk in the park, throw in a few lunges. Walking to the kitchen, throw in some lunges. Grocery shopping, you can get 10-15 lunges in while going down one aisle.
7. Actively Socialize
Before you invite your friend to brunch, look at some active options. This will help you to save money and calories. Here are a few ideas.
- Go on a hike
- Go for a walk in the park and finish with a picnic
- Play a leisurely sport like badminton or pickleball
[READ: Exercise and the Brain]
8. Park Farther Away
Just like taking the stairs, this might seem like you’re giving up convenience but you’ll probably end up saving time. Think about how many times you see people circling around parking lots waiting for an “acceptably close” parking space to open up.
Instead, you can park a little further away than normal and save a few minutes while getting in some extra steps.
Disclaimer: this one comes with the understanding that it’s a well-lit area and you feel safe.
9. Reduce Car Trips
Speaking of parking and driving, try not to take your car as much. Sometimes you’ll need to drive but other times you’re going to places that are reasonably close. Consider which driving trips you can replace with walking or cycling. You’ll improve your health and enjoy the convenience of not having to look for parking.
If you use public transit regularly, try getting off the train or bus a few stops early and walking a little more to get some extra steps in.
10. Exercise or Stretch During TV Time
How about Netflix and Treadmill? We’re not going to tell you to miss your favorite show but the average American spends 1-4 hours in front of the television. So why not get some exercise in at the very least?
Move some of your exercise gear near the TV to make it a little easier. Even if you don’t have room for an exercise bike or treadmill, you can get a lot done with a mat and some dumbbells. Push-ups, sit-ups, there are many options to make tv time a little more active.
Office Tips
11. Use a Standing Desk
Most of the sitting we do every day happens at our desks so using a standing desk can be one of the easiest ways to break up that sitting streak. Most models are convertible so you can sit and stand for portions of the day.
The benefits of using a standing desk are numerous. The Orthopedic Hospital of Wisconsin reports that using a standing desk helps to burn more calories, improves posture, reduces back pain, and will help you feel more energetic.
[READ: Work-Life Balance Tips for Productive Days and Restful Nights]
12. Buy a Walking Treadmill for Your Desk
It’s probably best to step away from your desk for a walk now and then but maybe the area around your work isn’t as walking-friendly. In this case, consider investing in an under-desk treadmill.
Less than an hour of treadmill use per day, which is vastly on the lower end, can add an extra 1000 to your daily step count. Many others find it easy to walk on an under-desk treadmill for 3-4 hours per day. Walking at your desk can help improve circulation thereby improving mental performance and concentration.
13. Have Walking Meetings
Have a lot of meetings? Try to take them down the hall and back up the hall and around the corner… in short, keep it moving. Just like with the treadmill, you’ll be able to contribute more during meetings because moving around and getting the heart pumping helps with creative thinking. Most likely, your coworkers will appreciate the chance to stretch their legs too.
14. Have Walking Phone Calls
Another part of the workday that you might dread is all those phone calls. If you don’t already, take them on the move. Not only will you benefit from all the walking but while walking and standing you sound more confident and self-assured on every phone call.
15. Squeeze Movement in During Your Lunch Break
Eat lunch, sit around and scroll for 15 minutes and go back to work. If that’s what your lunch hour sounds like, you can squeeze in a quick walk or some stretches to help keep you energized in the second half of the day.
16. Set Reminders
The University of Michigan says staying stationary whether sitting or standing for long periods of time, can be bad for your health. Our bodies are built to move and doing so for at least 3 minutes every hour helps will help us feel our best.
It’s easy to get lost in what we’re doing and forget so set some reminders to move around, walk or get a stretch in. You could set your reminders manually or use a few of these helpful apps:
Mobile
Desktop
17. Maximize Idle Time
There are lots of times during the day that you need to stand around and wait on things; the microwave, copier, check-out lanes. Make the most out of this time doing by some stretches, a few calf raises or even some jumping jacks depending on how much privacy you have.
Bottom Line
Our modern lifestyles result in sitting for much of the day and this has terrible health consequences for us. Using these tips should make it easier to incorporate more movement into your every day life.
This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician.
*These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent disease.
Validate your login
Sign In
Create New Account