What would more movement mean to you?
Having more energy every day…
Less pain in your joints…
Ease of joining in activities like romping around with your kids or running 5ks for charity…
Feeling stronger each day…
Or maybe you just want your dang pants to fit a little less snug (hey, that’s OK!)
No matter what more movement would do for you, we can both agree that it’s nothing but positive changes.
Right? We’re on the same page there.
One more thing we can agree on ——> Incorporating more movement into your day isn’t necessarily a walk in the park (pun intended) with everything else you have going on in the day. You’re busy… me too… and taking time to workout seems downright impossible most days.
I get it.
But what if you could sneak it in? In ways that don’t feel like working out… but still get your body moving and your blood pumping. That would work, right?
Lucky for you, I’m a health ninja at sneaking in pockets of movement throughout the day. Here’s how…
Take the Stairs
Yes, girl, I know, but skip that elevator. Taking the stairs—whether one floor or six—is a no-brainer way to add instant movement in your day. Work in a building and leave for lunch? Stairs. Avoid going up and down in the house? Heck no, take the climb. I actually run up and down my stairs a few times each day. It takes about 60 seconds and my heart really gets pumping!
Unless you have a physical limitation towards using the stairs frequently, don’t skip an easy win.
Park at a Distance
Again, sounds simple but how often do you actually try to find parking away from your destination? NEVER, right? More likely, it’s like, front row parking FTW!
Unfortunately, that’s only doing those bones of yours a disservice. I’m not asking you to park across town, but you might be surprised how a few months of consciously choosing the middle to the back of a parking lot can do a body good!
Commit to 30 Minutes—TOTAL
Here’s the trick: it doesn’t have to be 30 minutes consecutively. Is it OPTIMAL to get your heart rate up for 30 minutes without pause? Sure, that’s OPTIMAL… but if two 15-minute sessions—or three 10-minute sessions—is what works for your lifestyle, then go for it. Honestly, this is more of what my daily movement looks like; I just fit it in here and there.
Use a Standing Desk
If you find yourself achy or lethargic after a day of sitting at the desk, you should consider a stand-up desk for part of your day. While it’s actually not beneficial to stand the entire day either, most people agree that a healthy combination of sitting and standing helps to keep the body from stiffening. Plus, if you’re anything like most people, just being on your feet inspires unintentional movement and core engagement.
And hey — add a little sway of the hips, bust out a couple dance moves, and even do a subconscious stretch or two. Multitasking at its finest, my friends.
Put TV Time to Good Use
Speaking of sitting a little too long… ahem, how’s the couch surfing going? Truth is, I’m not here to tell you to stop watching The Bachelor—BUT you can use that time to stretch, get on the floor and do some ab exercises, or take the commercial breaks to get your heart rate up: burpees, squats, jumping jacks, high-knees. Challenge your family to do it with you — I guarantee you’ll also do some belly laughing — hello, extra ab work!
My favorite TV commercial workout is to jump on a rebounder. We keep the little trampoline in our living room, and I bounce away for 3-5 minutes. This gets my heart pumping, brightens up my mood, and is the most effective way to cleanse your lymphatic system. BOOM.
Just like I mentioned in my post, Creating a Killer Daily Routine, sometimes it’s as simple as setting interval timers on your phone as a reminder. Don’t let the excuse ‘I forgot’ get in the way of your health success. Once those timers are set in your phone, it takes about 10 seconds to turn them on. Hashtag no excuses.
Another great tool is to invest in a fitness tracker. You can set alerts to remind you to fit in more steps, drink more water, or even to breathe consciously for a minute. You don’t have to invest hundreds of dollars, either; there are plenty of price points for a watch or fitness band to get you started.
Find Accountability Partners
Motivational speaker, Jim Rohn, once said, “You’re the average of the five people you spend the most time with.” While you can take a look around and determine if that’s accurate for your life or not, I do know from experience that living a positive life is contagious! When I see others living their best lives, I LOVE how inspired I get to rev up my own healthy habits. So grab your girlfriends and cheers your kombuchas—your circle can help keep one another living the good life. And it’s just way more fun than doing this solo.
Spice It Up
Finally, if you need inspiration to add movement into your daily life, then it’s time to get creative. Not in the mood for a run? Try Zumba. Don’t want to hit a class and sweat it out group style? Stream something right in your living room. I personally love a good 10-minute barre workout in the kitchen! Who knew that granite countertop is the perfect substitute for a ballet barre?
At the end of the day, if you’re not enjoying something then you’re not going to stick to it. That’s reality, folks. So how about shaking up your current routine… or starting fresh with something you’ve always wanted to try (wait, did someone say pole dancing?!) and give it a go. You might just realize this whole healthy movement thing is actually FUN.