Easy ways to incorporate more activity to your day
Simple steps to take for more daily movement.
Many of us have jobs that require us to stay in place and stare at screens all day. Even if that's not the case, once we get home, it’s just more comfortable to sit.
Research shows that merely breaking up your day with any kind of physical activity will improve your BMI, your triglycerides and your 2h plasma glucose.
In other words, you can undo the damage of sitting or even standing still for too long with a few quick, active breaks. The more often you can take a break and move, the healthier you will be.
What kinds of activities are appropriate? Keep reading to find out.
1. Start your morning with a stretch
A body in motion stays in motion. Starting your day off with some light stretching will help motivate you to continue moving throughout your work day. Whether you commit to a series of yoga moves or stretches that benefit your lower back and neck, moving your body first thing in the morning will set you up for success.
2. Incorporate your desk
Busy work day? Utilize stretches and exercises you can do right from your desk. Find ways to use your desk to help you balance or even use it as a marker of progress. For instance, you may find that when you go to touch your toes, you can see everything on your desk. The more flexible you become, the lower you'll go and the less you'll see.
3. Commit to push-up breaks
Push-ups help strengthen the lower back — which is crucial if you spend most of the day sitting. Set a timer a few times during your work day, and do as many push-ups as you can complete using proper form in one minute. Slowing down your push-ups will help build muscle, and speeding up your push-ups will help build endurance and give you a cardio workout.
4. Take that phone for a walk
If you have a dog, you take it for walks. But what about your phone? Take advantage of your phone’s mobility. You don’t have to take that office call sitting down.
Just the interruption of sedentary behavior is enough to impart some health benefits. Even if you have to take the call in your office and on a desk phone, hit that speaker button and pace the room for a minute.
5. Choose the scenic route
Stopping at a department store? Picking up a few groceries? If time allows, use the space to your advantage by perusing each floor and taking the stairs — or walking up and down each aisle of the store. For an added challenge, park further away than you normally would for additional activity.
Any excuse you can find to get out of your chair and move will help you cement the habit and improve your daily health.
View Pratt Regional Medical Center as an expert for all of your health care needs.