We all got the memo about Americans changing work habits. Our sedentary workplaces have us gaining weight and losing muscle mass every day.
Research has shown that having a sedentary lifestyle increases the likelihood of cancer, diabetes and cardiovascular disease, and can even lead to an early death. Even if you exercise 45 minutes, five days per week, if the rest of the day involves sitting, your lifestyle is considered sedentary.
Avera fitness experts identified easy ways to burn a few calories and feel a lot better.
Everyday Habits to Get Moving
1. Walk faster: This simple change, picking up your pace as you head down the aisle of a store or across the parking lot, can boost your endurance, work your leg muscles and pay off in the long run. Bonus: try this walking up the stairs for a bigger challenge.
2. Pre-meal walks: If your family sets an hour aside for supper together, make it 70 minutes and get everyone together and walk for 5 minutes in one direction. You can even use a timer on a phone to know when to turn around. Once you head back, see if you can reach your starting point before it goes off again. Bonus: Include a big glass of water in your pre-meal routine.
3. Rethink your commute: Maybe you start by walking instead of driving to an errand, but consider if you there’s a more active way to get to work and back home. Bike rides, walking or even taking the bus will add more activity to your day. If your commute is long, consider requesting a work-at-home schedule that will allow you to save that time and put it toward something other than sitting in a car.
4. Find one good exercise: Squats, planks and burpees work multiple muscle groups at one time. Just a few reps or minutes can get your blood pumping. Simple things are the key – exercise while you watch Netflix or during a break – it all helps.
Healthy Movement Around the House and Office
5. Water jug: Sounds too silly to be true, but if you keep your drinking water in a 1-gallon jug, you’re going to get a mini-workout each time you remove it, pour from it and refill it. You’re actually combining two habits when you do this, because you’ll be drinking more water.
6. Brush and Exercise: While you brush your teeth in the morning or before bed, stand with your feet flat on the floor and rise up on the balls of your feet, hold for 2 seconds, and then sink back down. Try to reach 20-30 repetitions while you brush. You can work this little mini-routine into washing dishes or standing in a line, too.
7. Move around every hour during your work day: Even a loop around your office or home space gives you time to move your body and clear your mind.
8. Get a standing desk: These are all the trend right now and give you a chance to vary your stance throughout the day. Do simple exercises to add a challenge.
9. Walking meetings: A quick chat can be done on the move as long as everyone is on board.
Get Moving Outside
10. Do things by hand: Weed your garden, rake, shovel snow or do any chore by hand. This holds true for kneading dough or scrubbing the floor, too. Plus there’s the satisfaction of doing it yourself.
11. Work the edges: Park on the perimeter of a lot. Over the course of a year, it’ll add up. It’s a great strength exercise to carry your groceries all the way to the car, too.
12. Take a break for play: It may seem like you’re too busy, but just five minutes of tag or an impromptu dance party is good for you and your kids
13. Consider fostering a pet or volunteering at a shelter: Pets need walks and playtime and that will get you moving, too. Five minute games of tug or a long walk on a Saturday all add up.
These tips can help you get moving today. Add more daily habits and continue to challenge yourself as you feel more confident and continue yearly checkups for ongoing wellness.
