As spring arrives, it can be a motivation to get outside and be more active. Take advantage of the changing weather and get moving! Last month’s article was about the detrimental effects of a sedentary lifestyle and its impact on the cardiovascular, digestive, skeletal and nervous system. Now, lets talk about all the ways to combat that.
Not everyone has the time or ability to get to the gym for a workout. I used to believe that if I could not get in an hour-long workout then it was not worth it. Not true; there is a lot of benefit in short bursts of activity throughout the day that all add up to increased movement and a decrease in sedentary time.
Start with a Walk
Never underestimate the benefits of walking. It is one of the simplest and easiest ways to start, it is free and everyone can do it. If you cannot walk for 30 minutes straight, then start with 10 minutes and try to get in two to three walks a day. If that is too much then just start by walking up and down your street. Walking just 30 minutes a day is one of the best ways to achieve heart health.
Park your car at the back of the lot and walk. This is an easy way to get in extra steps. A 20-minute walk after dinner helps with digestion, relaxation and reduces stress. It is also great time to connect with family. Get a dog. They are wonderful companions and a fun motivator for walking and hiking.
Make it Social and Fun
Recruit a partner and make it a social event. Hiking and riding a bike on the weekends with family and friends is way to connect with nature and community.
Try a fitness tracker to track your steps. Every step taken is recorded and this motivates you to keep moving in order to reach your steps each day. It’s also connects you to friends with trackers.
At the Office
Work, walk for five minutes, work. Even a five-minute walk will energize your body and refresh your brain. Do this multiple times throughout the day. If you are feeling a lack of inspiration, go for a walk or have a walking meeting to invigorate your body and mind.
Set an alarm for every hour and get up and move. Install a pull-up bar at the office, do squats, lunges and plank pose on your breaks. Sit-ups and push-ups are also strengthening and you will be surprised how quickly your body will respond.
Get a standing desk. Our bodies were not meant to sit all day and it is very difficult to combat the effects of sitting so many hours. Standing allows your body to stay moving, dancing and engaged throughout the day.
At Home
Start your day with a dance party while you are making breakfast. Add squats into washing the dishes or folding laundry. Jump rope or do jumping jacks during commercials.
Clean your own home, this takes energy and provides movement. Work outside in the garden, use a push mower to mow. Have exercise equipment at home and use while watching TV.
Add gentle stretching and yoga to your home life. There are a variety of online yoga options that can take anywhere from 15 minutes to an hour.
Making the commitment to being more active is half the battle. Start small and build on that. Have fun and be creative while finding new ways to fit fitness and activity into your whole day. QCBN
By Amy Tarquinio, DC
Dr. Amy Tarquinio is a Chiropractor in Prescott. For more information or to schedule an appointment please contact her office, Aligned For Life at 928-443-7717. dramyt.com.
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