Movement plays a crucial part in our wellbeing, but in the busyness of everyday life it can be hard to find time to be active. This blog lays out 11 ways you can add more movement into your day, without doing a complete overhaul of your schedule – they’re simple ways to get your body moving through what you’re already doing.
1. Take the stairs
You’ve probably heard this one before, but taking the stairs instead of the elevator is a healthy choice to make. Walking up steps increases your heart rate, helps with balance, and improves lower-extremity strength. If you have a few minutes to spare, you can even do some heel raises off the edge of a step to strengthen those calves.
2. Have walking meetings
Meetings typically involve sitting, but they don’t have to. Whether you work from home or in an office, taking your meeting on the go is a surefire way to stretch those legs and get in some extra steps. If you can get outside, even better – that fresh air and sun will do wonders!
3. Get off one stop early
Are you someone who catches public transport on a regular basis? Getting off the bus or train one stop early and walking to your destination is an easy way to integrate more movement into your day.
4. Park further away
The same goes for parking – the further away you park your car, the more steps you’ll get in. So make it an effort to part a few streets further than you usually would.
5. Sit on an exercise ball
Swap your office chair for an exercise ball. This can help with back pain and help improve posture. While sitting on the ball, you can do some gentle mobility stretches for your neck, pelvis and spine – try a hula-hoop motion and tucking/untucking your pelvis to fire up those core stablisers.
6. Dance it up
Putting on some tunes while doing everyday tasks such as cooking dinner, washing the dishes or folding laundry will break you out into a boogie. Dancing is a great way to burn calories and improve balance and coordination (not to mention make chores more fun).
7. Work out while watching TV
Instead of sitting on the couch for hours while watching a movie or a show, why not do some exercises while you’re at it. Whether it’s some pilates, an arm workout or walking on the treadmill, you can enjoy your entertainment while getting your body moving.
8. Make the most of ad breaks
Alternatively, you can challenge yourself to get up and move during the ads. These bursts of movement can go a long way!
9. Use waiting time wisely
While you’re waiting for the kettle to boil or your food to heat up, stay standing and do some gentle stretching. You could even do a few squats or jumping jacks to really get your blood pumping.
10. Have acting hangouts
When you meet up with your mates, it doesn’t always have to be at a restaurant or a bar. You can engage in something active such as a hike, a stroll down the river, or rock climbing. Moving with others can be a lot of fun too, and you’ll get to experience new things together!
11. Run errands on foot
If you live in an area where places like the grocery store and post office are within walking distance, make it a point to walk to those places instead of jumping in the car. It’s not only good cardio, but carrying bags also doubles as a great arm workout.
Adjusting your routine slightly to make room for movement is a practical way to be more active. It’s also something that your body and mind will thank you for, both now and in the long run.