7 Effective Ways to Add More Movement to Your Everyday Life

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In today’s digitized world, where screens often dominate our hours, finding innovative methods to weave movement into our routines can seem like an insurmountable challenge. Nonetheless, integrating more physical activity into our daily lives is essential for maintaining our health and well-being. Here are seven effective strategies to infuse your day with more movement, keeping both the mind and body agile.

1. Transform Your Commute

Instead of the sedentary comfort of a car or public transport, consider biking or walking to work. This approach not only invigorates your body with fresh air and light exercise, it also contributes to a greener planet. For those living too far from work, combining driving with periods of walking or biking is an option; perhaps parking a few blocks away or getting off a few stops earlier can achieve this balance. This not only wakes up your muscles but also your mind, preparing you for a more productive day. My all time favorite challenge I do with myself when going to the shopping is parking in the very back of the parkinglot and jogging to the front door of the store. I've been doing this for years and it's just another simple way to add some steps into my day without going out our my way.

2. Stand Up to Work

The tyranny of the desk can be overwhelming. However, integrating a standing desk or a convertible workstation can break the chains of prolonged sitting. Transitioning between standing and sitting throughout the day is not just good for your posture; it boosts your metabolism and increases energy levels. Even the simple act of standing during phone calls or webinars can make a significant difference in your daily physical activity levels. When I started working from home 4 years ago, most of days were spent tethered to a chair one Zoom call after the next. Most days I would sit for 9 to 10 hours straight. It didn't take long for the body aches and low energy to settle in. This went on for 8 month before I realized how many extra pounds I'd gained by being so seditive. I started searching for ways I could still work 10 hour days and not feel so sluggish. I just had so much stagnant energy in my body. I found this amazing standing desk and let's just say it completely changed my day to day. The amount of "go" I had in me throughout the day was just nuts! I remembered something I learned in grade school phycisc class, "A body in motion, stays in motion. A body at rest, stays at rest."

3. Schedule Movement Breaks

Alarm clocks are not just for waking up. Setting reminders to take brief, regular breaks for stretching or walking can keep your body engaged and your mind sharp. These microbreaks are not only beneficial for your physical health but are also known to enhance focus and creativity. Whether it’s a short walk around the block or a series of stretches beside your desk, the key is consistency.

4. Embrace the Stairs

Elevators are convenient, but stairs are a goldmine for incidental exercise. Opting for the stairs instead of the elevator can significantly increase your daily calorie burn. Climbing stairs not only strengthens your legs but also helps improve cardiovascular health. Next time you're faced with the choice, take the stairs and you'll feel the immediate benefits of this mini-workout. Working from home I don't have many options to take the stairs. I even live on the first floor of my apartment. So, on days I can't get to the gym I am ever so faithful and grateful for my stepping machine. This machine is not for the weak. I took one look a this machine and laughed thinking there is no way this contracption is going to work. WOW! I was so wrong! It kicked my "tooshie" the first week! We soon grew to love another. The game changer is when I started using this at my standing desk while working.....I no longer felt guilty for not being able to get to the gym. Listen, it's like I tell my kids, "You don't have to like it, but it must be done."

5. Transform Idle Time into Active Time

While waiting—for a pot to boil, for a meeting to start, or during commercial breaks—consider this as a valuable opportunity to get in some movement. Simple activities like toe-taps, standing calf raises, or even dynamic stretches can add up by the end of the day, substantially increasing your overall physical activity.

6. Engage in Active Listening

Whether you are listening to music, a podcast, or an audiobook, you can always couple this with some form of physical activity. Instead of sitting down, try pacing around, doing some light housework, or even stretching. This not only makes the task more enjoyable but also seamlessly incorporates more movement into your day without requiring extra time. People seem to think active listening is listening intently...that if you just focus on what someone is saying and block everything else out, including the racing thoughts of how you're going to respond, then you're actively listening. If there's one thing I've learned from my ADHD daughter, it's that twirling around in my chair as I'm strategizing with my team, doing jumping jacks in the middle of a call with my boss, or tidying the house while I listen to an audiobook, makes my creative juices flow! I seem to retain much more when my body is moving while taking in information. Try it and thank me later!

7. Make It a Group Effort

Incorporating friends, family, or colleagues into your movement goals can transform exercise from a chore into an enjoyable social activity. Organize walking meetings, join a recreational sports league, or simply have a dance party with your kids in the living room. Making physical activity a group endeavor not only increases your commitment to it but also adds a layer of social interaction, which is beneficial for your mental health.

Incorporating more movement into your everyday life doesn’t have to be a daunting task. With these strategies, you can easily increase your physical activity levels, which will lead to improved health, enhanced mental well-being, and ultimately a more balanced life. Each step you take is not just a movement towards better physical health, but also a stride towards a more energized and productive existence. Embrace these habits and watch how they transform not just your body, but your entire outlook on life.