So, you want to lead a more active lifestyle. Congrats! That’s an incredible investment in your health you should be really proud of. But how do you do it, exactly? How do you move more and sit less?
The key is incorporating more movement into your day, particularly during the times you’d usually be still. That way, you’re making active swaps that are sustainable.
We’ve compiled a list of 8 ways to integrate more movement into your day, without having to change your lifestyle completely.
1. Get up and move when streaming
When you’ve got a list of shows to watch, it can be easy to sit for hours on end soaking up the latest episodes. A great way to break up your watching time is by moving during ads, the credits, or even doing some light movement while you watch such as dynamic stretches or marching in place.
2. Moving while doing daily activities
We all have those activities that we do on the daily – brushing our teeth, making breakfast, washing the dishes. Using this time to get in some movement is a great way to multipurpose and start/end your day with some physical activity. It doesn’t have to be huge, either; something as simple as heel raises will do the trick.
3. Taking the stairs instead of the elevator
Elevators may be convenient, but they don’t do your health any favours. Climbing stairs, on the other hand, can get your heart pumping and improve your muscle, bone, joint, and lung health. So next time you have to choose how you’ll get from one level to the next, say yes to the stairs.
4. Spending more time doing chores around the house
Ever find yourself feeling sweaty after sweeping the floors, organising your closet, or cleaning the bathroom? It’s easy to forget how much of a workout housework can be. Not only do these tasks keep your house nice and clean, but they’re also physically active. So rather than treating these chores as a nuisance to put off, try to view them as an opportunity for more daily movement. You can even pick up the pace a bit as you vacuum or tidy up the house to bump up the intensity and reap even more rewards from your movement.
5. Move at your desk
Spend a lot of time sitting at your desk during the day? While it may seem hard to get up and move, with some small changes you can reduce how long you’re sitting for. Some strategies to prevent sitting for long periods include investing in a standing desk (or opting for a tall table or countertop), setting reminders to stand up every 30 minutes, or performing chair-related exercises such as calf-raises, squats and tricep dips while you do your work.
6. Stand when you can
Many of the activities we choose to sit for can actually be done standing upright. Standing has lower rates of fatigue, can help strengthen your muscles and burn extra calories, so look for opportunities to trade your seat for your feet wherever you can. Try standing while on public transport, sipping your morning coffee, or just folding the laundry.
7. Get walking
Walking does wonders with numerous studies having highlighted its associated health benefits, such as reduced risk of heart disease, improved immune function, and lower stress and blood pressure levels. If you’re at a desk most of the day, it’s also a great opportunity to stretch your legs and reinvigorate you throughout the day.
Whether you’re working, going to school, taking care of kids, or just hanging around the house there are plenty of ways to incorporate more steps into your day. Here are a few ideas to inspire you:
- Walk to the corner store instead of driving.
- Park further away than you usually would from your destination.
- Take a lot of phone or video calls? Hop up when someone rings, and take a walk while you talk.
8. Find active hobbies
Think about your hobbies. Are there many that involve movement? There are plenty of extracurricular activities that involve physical activity, such as dance classes, hiking, and gardening, that you could add into your life – helping you prevent a sedentary lifestyle. Even if some of your hobbies are typically sedentary, such as reading, you could consider making them more active, for example reading while walking on a treadmill.
Conclusion
Moving more is something your body and mind will thank you for. While these changes may be small, they add up to make a big difference – becoming healthy habits and helping you prevent the impacts of living a sedentary lifestyle.