In a world where we often find ourselves seated & glued to a screen, weaving movement into our daily lives is essential for our health and happiness. Surprisingly, it doesn’t require endless hours in the gym or strenuous routines. While step goals are important & useful, we need to reduce how long we are sitting. This post explores how small changes can lead to significant improvements in your overall wellness.
Movement isn’t just about rigorous workouts; it includes all the little actions that make up our day. It also includes reducing the amount of time that you sit. According to Baily (2019) High levels of sitting are associated with an increased risk of cardiovascular disease and diabetes, independent of physical activity (R1)
Simple Ways to Incorporate Movement into Your Day
1. Start With Morning Motion
Kickstart your day with movement. Instead of lounging with your morning coffee, consider spending 10 minutes doing stretches or taking a brisk walk around your neighborhood. Waking up your muscles after rest prepares you both physically and mentally for the day ahead.
2. Make it a Family Affair
Get your family involved in staying active together. Walk together after dinner, plan a weekly hike, or play outdoor games like passing a ball. Not only does this promote physical health, but it strengthens family bonds and teaches children the value of an active lifestyle.
3. Incorporate Movement at Work
Set a timer to remind yourself to move every hour. Do 5 to 10 squats, take a few minute walk away from your desk. Aim to stand during phone calls, take the stairs instead of the elevator, or see if you can take a walking meeting. Standing can burn between 200,000 to 300,000 calories a year. Breaking up periods of not moving is more important than just standing all day. The human body does not like to be in one position for too long. Your next posture is your best posture. These small changes can add up dramatically over a week, contributing to your overall health.
A New Goal For Wellness
Try this challenge. Limit yourself to 6 hours of sitting a day. After two successful weeks try to reduce that number to 5 hours. On the fourth week try to sit for only 4 hours per day.
Incorporating daily movement into our lives offers a balanced approach to wellness that goes beyond traditional exercise. Simple adjustments, like taking a walk or playing with family, can diminish the negative effects of a sedentary lifestyle while boosting our physical and mental health.
So let’s open ourselves to the benefits of daily motion. Let's work towards a healthier, happier life.
(R1) DOI: 10.1016/j.amepre.2019.04.015
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