Movement is essential for overall health and wellbeing, yet many of us struggle to incorporate it into our daily lives.
According to research done by the Centers for Disease Control and Prevention (CDC), only one in three adults gets enough physical activity each week.
That’s why I’m here to provide you with 10 easy ways to make movement part of your day-to-day life!
In this article, we’ll explore how even small changes can have a big impact on your energy levels and overall health.
From simple exercises that take just minutes to do, to activities that are fun for all ages – there’s something for everyone.
So let’s get started!
Going For A Morning Walk
Starting your day with some physical activity is a great way to increase energy levels, improve mental focus and get the body ready for whatever comes next.
Taking a morning walk or jog outdoors is an excellent place to start. It gets the heart rate up and provides much needed oxygenation of the cells and muscles in preparation for more strenuous activities later on in the day.
Make sure to incorporate some stretching indoors; this helps keep joints flexible, reduce tension and prevent injury. When done correctly, stretching can even help enhance performance during more intense workouts.
To make it interesting you can add light weights or other props as part of your routine. Give yourself time to enjoy the movements so that each breath brings clarity and strength throughout your entire being.
With every step taken towards a healthier lifestyle take note of how amazing it feels when your body moves.
Taking The Stairs
It may come as a surprise to some, but one of the best ways to incorporate more movement into your day is by taking the stairs. Taking the stairs can be an excellent way to reduce sedentary time and make it easier to stay active throughout the day. As an exercise physiologist, I’m here to tell you that there are great benefits for those who take this simple step!
First off, climbing up or down just a few flights of stairs each day can help strengthen leg muscles and promote cardiovascular health. In addition, it’s a good habit to get in the practice of scheduling breaks during work hours when possible to give yourself time for these short stair climbs.
And if you have access to several floors at work, you could even turn an extended break into a mini-workout session by running up and down multiple times for added intensity.
So why not start today? You don’t need any special equipment or expensive gym memberships – all you need is dedication and determination. It might seem like such small steps wouldn’t amount much, but over time they add up quickly!
Next we’ll explore how desk exercises can also play a part in adding more motion into your daily routine.
Doing Desk Exercises
Taking the stairs is a simple way to add movement into your day, but for those of us who are stuck behind desks all day, it may not be an option. Luckily, there are still ways to get in extra physical activity without having to leave your workstation. Doing desk exercises such as stretching arms or chair yoga can help you stay active and improve posture:
- Start by standing up from your seat and reaching both hands above your head while stretching out your back. Hold this position for 10 seconds before sitting down again.
- Take short breaks every hour or two where you stand up and perform some light stretches like side bends, neck rolls, toe touches, arm circles etc. This will allow time for your body’s muscles to reset between tasks and reduce any stiffness caused by prolonged sitting.
- When seated at your desk, try doing subtle movements throughout the day such as rolling shoulders backwards-forwards and rotating wrists clockwise/anti-clockwise whilst typing on the computer. These small motions can reduce tension build-up in certain areas of the body over extended periods of time.
- Chair yoga poses are also a great way to release muscle tightness that comes with working long hours in front of a screen. Simple postures like cat/cow pose or lunges can be done right from the comfort of one’s own office chair!
Exercising regularly during the 9-5 grind doesn’t have to mean going outside for a run; incorporating even small amounts of movement into each workday can make a world of difference when it comes to feeling energized and productive during work hours.
With these few tips in mind, getting exercise while at work has never been easier! From here we move onto playing a sport – an excellent way to combine fun with fitness!
Playing A Sport
Physical activity is a great way to incorporate more movement into your day. Joining a team or league can help you get active in an enjoyable and meaningful manner. Being part of a group that meets regularly will provide structure, accountability, motivation, and camaraderie – all key components for leading an active lifestyle.
Sports can be adapted to fit any skill level; from recreational play with friends on the weekend to joining a competitive league at higher intensity levels. Having access to quality instruction is beneficial when learning new skills or building upon existing ones. It’s important to find activities that are fun and engaging so it doesn’t seem like too much work!
In addition to developing physical strength and endurance, participating in sports adds mental stimulation as well as social interaction which could further enhance overall health benefits.
Playing sports should not only be seen as exercise but also as entertainment and enjoyment. Moving forward, taking mini breaks throughout the day may prove effective for staying physically active while still managing other commitments such as work or school.
Taking Mini Breaks Throughout The Day
An important way to incorporate more movement into your day is by taking mini breaks throughout.
Exercise physiologists recommend getting up from your desk or work station every 20 minutes, and stretching outdoors if possible. Stretching helps to release tension in the muscles, re-energize you, and get blood flow going again.
Taking a few minutes of fresh air outside can be beneficial as well; park walking is an excellent way to move your body while also enjoying nature and some Vitamin D.
When planning out these mini breaks, try scheduling it into your day like any other task so that you don’t forget about it. It’s easy for us to become absorbed in our responsibilities at home or work, but make sure to take care of yourself too!
Instead of taking a break solely for relaxation purposes, add physical activity such as yoga poses or short runs around the block. This will help keep you alert, focused and energized during the day rather than feeling sluggish after lunchtime.
If you are looking for something with more intensity level then consider adding activities such as jumping jacks, squats or planks each time you take a mini break – this could easily double as exercise instead of just being strictly recreational.
Taking regular breaks is key not only physically but mentally too; they give our brains time to rest and reset which allows us to return back to tasks refreshed and ready to tackle them head on!
It’s easy to get caught up in the hustle and bustle of each day, leaving little time for exercise. But by making a conscious effort to add more movement into your schedule, you can reap all kinds of benefits.
From improved cardiovascular health to increased creativity and productivity, getting active is one of the best things you can do for yourself.
So why not give it a try? How many small ways can you find to incorporate more activity into your daily routine? You’ll be amazed at how much better you feel when you make an effort to move more!