The math is pretty simple. In an average week, most of us spend:
The good news is that there are lots of ways you can incorporate movement into your busy day. Check out some of these ideas and incorporate what you can. Even little changes can add up to big benefits. If you have a favorite movement idea that isn’t listed, please let me know so I can add it to the list!
Get coworkers involved in making movement a priority in your day. If you work in the type of place where people are friendly and supportive (I hope you do!), getting your coworkers involved in some kind of movement initiative can be a great way for all of you to encourage each other to make your work environment a little healthier. Rally the troops!
Phone/Conference call time = walk time. An oldie but goody!
Drink water. A lot of it! Unless you have a super badder, you’ll have to get up frequently. To 'fill' up and 'empty' :) A double win!
The 30-minutes challenge. Set an alarm to alert you every 30 minutes. As soon as the alarm goes off, just get up 20 seconds or so. Maybe add a chest stretch or rotate those wrists for extra credit. Even just that brief period movement, and break from sitting, can have BIG changes for your metabolism and overall health.
Have any stairs? Use them! Skip the elevators and take the stairs any chance you get. This would be a great activity to add to one of your 20 second standups. Activate those glutes by really pushing through your heels as you walk up!
Feeling tired? The 3pm crash is real. Before you grab a cup of coffee, MOVE. Even better, take it outside for a quick breath of fresh air. Guaranteed to give you an energy boost, without the caffeine!
Meeting time = standing time (or walking time). Need help convincing your co-workers? Movement can also help increase concentration, focus, and productivity.
Take a message to a person every once in a while, instead of texting or emailing it.
Keep moving and stay FIT!
I am a personal trainer, health coach and fitness instructor. I want to educate and empower you so that you will be able to challenge yourself, safely and effectively, even when we are not working together. Check out these workouts and articles.