Oh, there’s your Fitbit buzzing again, telling you it’s time to get up and move. It’s great to use those little fitness trackers to remind us when we’ve been sitting still too long. But wouldn’t it be great if we had enough natural movement in our lives that we didn’t need to be buzzed into action? What can you do to add more movement into your life naturally in ways you don’t have to work hard to remember? I’ve got a few ideas for you to try out.
Stand on the Phone
No, don’t really stand ON the phone, but whenever you are talking on the phone, make it a rule that you must stand up or walk around, if you’re able. There’s a sitting epidemic going on in our country, and this is one great way to combat it! If you don’t talk on the phone very often, try standing whenever you’re talking to a coworker or when checking email, if you can create a standing workspace.
Don’t Brush Your Teeth Standing Still
For those four to six minutes a day you spend brushing your teeth, choose a signature exercise move to perform. Sculpt beautiful calves with calf raises. Do leg lifts to lift your glutes. Or try squatting to get a good workout in for your entire lower body.
Drink LOTS of Water
While drinking eight glasses of water or more a day doesn’t involve moving much but your elbow, the trips to the bathroom will increase your daily steps! And again, the frequent breaks from prolonged sitting alone have great health implications.
Swap Out Your Chair
Instead of using a traditional office chair, try sitting on an exercise ball for part of the day. You’ll be using your core to stabilize yourself and shift more, using muscles throughout your body. Using a ball as a chair can reduce back pain, encourage proper posture and just be more fun!
Dance It Out
Just like Meredith and Christina on Grey’s Anatomy, you can dance it out, too. Dancing is a great way to release stress. The flow of moving to music is stress relieving and freeing — and it burns tons of calories! Crank up the tunes and dance like no one is watching. And turn on some music while you’re cooking or cleaning, too. Give it a few minutes and you might be surprised at how much more (and faster) you move!
Try the Usual Suggested Methods
I’m sure you’ve heard these before: park farther away from your destinations, take the stairs instead of the elevator and move during TV commercials. While they may not be new to you, they are still effective ways of working in more movement. Give them a try!
Your changes don’t have to be huge to make a difference in your life. In fact, studies show that when you start small, you’re more likely to stick to a goal and see it through. That small step might just be a few dance steps in the kitchen at night! For more ideas on ways to incorporate additional movement into your life, contact me! I’m here to help you weave wellness into every area of your life.
Get a jump on your overall wellness by joining me on my next retreat — Joyful You: Rest in Wellness. Register today and come be empowered to find joy in the balance of mind, body and spirit. This day of stillness and reflection is sure to help you relieve stress and provide you with valuable insights.
A nurse for more than 25 years, Karen David is a Certified Wellness Coach and Lifestyle and Weight Management Specialist. She brings her passion for well living and calm presence to empower others in health and wellness. Karen is CEO of Live Life Well, LLC.
This article is for informational purposes only. Practices, services or products described are not intended to diagnose, treat, cure or prevent any disease. Please speak with a doctor before beginning any new health regimen.