Tips to get movement in every day

By now most of us have heard the studies that say being inactive is as detrimental to our health as being overweight.  Inactivity can lead to elevated blood pressure, depression, anxiety and increase your risks of developing certain cancers and coronary heart disease.

And in a world where we sit – in cars, at home, at work – being active can sometimes be difficult.

But there are ways to get moving every day.  No matter your excuse, you can move!

At Home:

  • Multitask – walk around your bathroom/bedroom while brushing your teeth and flossing, do mini squats while blow drying your hair, and march in place while waiting for the water to bowl while cooking.  Whenever you are waiting for something, get up and move around instead of sitting.
  • Wake up just 5 minutes early and use that time to do a few exercises: jumping jacks, crunches, squats or lunges are all great options.
  • While watching your favorite tv show, workout during the commercial breaks.  Make a list of exercises and keep them by the remote.  Instead of channel surfing during the commercial break, exercise instead.
  • Work out as a family: take a family walk around the neighborhood. Instead of just watching your kids play at the playground, do some lunges or push-ups.  Or better yet, play with them!  You will all have a great time and get exercise.


At Work or Running Errands:

  • Always park in the spot farthest from the door.
  • Take the stairs instead of the escalator or elevator.  Going to a very high floor.  Take the elevator to two floors above or below your target floor, and take the stairs from there.
  • Spend 10 minutes of your lunch break walking outside, in the halls or stair climbing.
  • If you are stuck in traffic, do some isometric exercises.  Squeeze in your abs or your glutes and hold for 10 seconds.  Release and repeat.
  • Use at least one of your 15 minute work breaks to move – go outside and walk around or hit the stairs!
  • If you are at your child’s sporting event, walk up and down the field instead of sitting in the bleachers.  You can watch and move at the same time!

Remember, small bouts of movement add up to a lot!  The average one hour television show has about 15 minutes of commercials.  That’s half of the daily recommended amount of movement just by moving during commercial breaks.

If you are working on getting in your 30 minutes of movement a day, join me for the 28 in 28 challenge.  For the month of February, my goal is to move for at least 28 minutes all 28 days of the month.  The movement can be all at once or small bouts throughout the day – and can be anything you like, as long as you are moving!

I am creating an online accountability for the 28 in 28 challenge that is free and open to everyone!  Please let me know if you want to join this fun challenge and I will send you the link for the group.

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