Move More Every Day

Follow These Easy Steps to Move More Every Day

The reality of the modern working world can often mean a lot of sitting down and not much daily moving. And new evidence has begun to show that trying to compensate for an entire day of sitting down by an hour or so of rigorous exercise doesn’t do as much for our long-term health as simply moving in small doses more often throughout the day. It’s why knowing some creative ways to move more every day that are realistic and sustainable can often make a way bigger difference to our health than high-intensity exercise regimens that we give up after a couple of weeks.

The most logical solution to reducing the adverse health effects of prolonged sitting is, of course, to sit less and exercise more.

However, that’s easier said than done — especially in a modern world with strenuous work schedules and even strenuous workout regimens.

Even though Americans dedicate an average of six hours and thirty-eight minutes per day to sedentary activities like watching TV or using the computer ( according to the Bureau of Labor Statistics ), many people report having difficulty fitting routine workouts into their daily lives. This may be because those six hours and thirty-eight minutes are spent at work; as noted by Time, approximately seven percent of employed adults spend between 20 and 30 hours each week commuting from work, leaving them with only about six hours in the week to sleep, care for their children, cook meals, do household chores and maintain a social life — meaning little time is left over for exercising.

The solution? Do less sitting and exercise more frequently.

Several studies have shown that even small bouts of exercise throughout an individual’s day can significantly reduce the adverse health effects caused by prolonged sitting (one study published in the Journal of Applied Physiology found that doing just one minute of high-intensity exercise throughout your day can improve your blood sugar regulation). Take breaks from sitting every 20 minutes during work; stand up, walk around or dance while brushing your teeth; get off public transportation one or two stops early and walk the rest of the way home. However many breaks you take, make sure to get up and move around.

“Sitting for long periods is proven to have a plethora of negative health effects.”

So break out that office chair workout DVD every once in a while, or keep your favorite fitness DVDs on standby so you can whip them out when friends want to catch a movie — not only will it help improve your overall health, but also reduce stress levels by giving you something to look forward to. And if you feel self-conscious about frequent breaks from work checking social media, try listening to a podcast or audiobook via earphones while you rejuvenate yourself with an invigorating walk or stretch.

In other words, even if you work out for an hour straight, you should still try to break up your time spent sitting throughout the day. And of course, your overall health doesn’t only depend on how much physical activity you get in a given day — make sure to eat correctly and get enough sleep too! Just don’t forget that working out isn’t a substitute for sitting less — it’s a compliment.

Here are eight things you can try doing on top of your regular workout routine without requiring too many extra hours per week:

  1. Make Some Standing Part of Your Workday

This one is pretty simple. For every half hour you’re seated at your desk, try spending 10 minutes standing by once your body has warmed up. An investment in a height-adjustable workstation might seem pricey, but if it means potentially avoiding back problems down the line, it’s worth considering.

  1. Get Up Mid-Sentence

If you find yourself reading something online or even just watching TV, keep an eye out for moments where you can get up mid-sentence or even mid-word to take pressure off of your lower back and legs. It’ll also help break the mental stigma that often prevents us from getting up as much as we need to throughout the!

  1. Use Your Commute

There are many ways to use your commute to get in your daily dose of movement, like parking further out at the mall and walking there rather than taking short-term spots close by. And if you live close enough, try biking or walking but don’t forget about public transportation!

  1. Take The Stairs

This one’s pretty basic, but most people only ever think of it when they’re looking for way more intense workout routines…which is fantastic because it works great with this idea too! Even if you live on the first floor of an apartment building, utilizing the stairs every day will help stretch out muscles that have been mostly inactive throughout the workday.

  1. Work Your Core Every Morning

If you have a short routine of exercises that you usually do every morning to wake up, try adding in different core strength-building moves – they can help strengthen muscles that need stretching out after a day of sitting.

  1. Take Frequent Breaks From Your Chair

This is a great one for your specific workplace – if you’re able to work from home, set the timer on your phone every half hour and get up to stretch or even take a short walk before continuing with what you were doing. If it’s not practical for you to disconnect from what you’re doing every 30 minutes, try setting reminders at hourly intervals for yourself.

  1. Dance In Front of the TV

Okay, this sounds kind of weird, but trust us. Dancing is an excellent way to break up the monotony of sitting down for hours on end and can burn more calories than you might think. It’s also a great chance to show off some moves while still being silly if that makes it easier for some shy people to get started.

  1. Work On Your Fitness At Home

This one sort of goes along with #3 regarding commuting…but it doesn’t have to. If your commute means taking the subway or another form of public transportation and you’re stuck in a seat until you get home, work on building some muscle at home by doing simple exercises like push-ups or squats when you get back from work.

Hopefully, these ideas will help relieve some stress on your lower body while still allowing you to get the most out of the day. Most importantly, remember not to feel wrong about what you can’t do…only experiment with different methods of staying active on top of whatever workout routine you have on regular days!

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