If you've been feeling tired or sluggish lately, it's time to add more exercise to your day. But that doesn't have to mean a grueling workout at the gym or running around outside all day. It can be incorporating small amounts of movement into your daily routine for your body and mind. From sitting on an exercise ball instead of a desk chair to walking around while you're talking on the phone, there are ways to jump-start your momentum toward greater health. Let's look at some ways to do that.
Set hourly alarms on your phone.
To be more active, you need reminders. So, set hourly alarms on your phone to tell you to take a movement break, even if it's only five minutes. A five-minute movement break every hour adds up over a day.
There are many options for setting alarms and reminders. For example, Google Calendar has built-in reminders; Apple Reminders works with Siri; other apps include Habitica and Clockify. The idea behind all these programs is similar. They allow you to take control of your schedule without relying solely on your memory!
Use an app to track your steps.
The best way to take advantage of short periods of movement is to make a conscious effort to track them. There are many ways to do this. Write it down in a notebook or use a spreadsheet on your computer. But the easiest method is to use an app that tracks the step you take throughout the day and gives you badges when you hit certain milestones (like walking 10,000 steps).
These apps make it easier to stay motivated because they give you immediate feedback on how well you did at fitting in extra activity during the day. You can visualize improvements over time and see where there may be room for more improvement.
Sit on an exercise ball instead of a desk chair.
Replace your desk chair with an exercise ball. Sitting on an exercise ball is one of the easiest ways to incorporate more movement into your day. It's not only good for you, but also fun!
Sit with good posture, and don't slouch! Keep your shoulders back and chest open as much as possible while still maintaining the natural curve in your lower back. This will help keep your core muscles engaged so they don't weaken from underuse throughout the day. Whether you sit on an exercise ball or a desk chair, be aware of your body alignment.
Walk around while you're talking on the phone.
Walking while you're on the phone is a terrific way to stay active during the day. If you're at home or in your office, try walking laps around your workspace while chatting on the phone. This will help make even an hour-long call feel less like a chore - and it's a healthy way to multitask. If possible, step outside while you walk. The fresh air and movement can give you that little energy boost you need to power through. So next time you're on the phone, don't forget to move. Your body will thank you for giving it a break from sitting.
Use television time to move.
Boost your activity by incorporating exercise into television watching. For example, do push-ups or squats during commercials or march in place during a show. Another strategy is to use the time to stretch or do yoga poses.
Another option is to pedal an exercise bike while watching your favorite television shows. And, if you're feeling extra ambitious, you can do jumping jacks or burpees during the cliffhangers. You won't have to worry about missing a single moment of the show, and you'll still get a workout. Talk about multitasking!
You can also play YouTube videos in the background while working. Choose something upbeat and fun that matches your mood and gives a good rhythm for exercising. Different types of music will have different effects on your energy levels, so experiment until you find something that works well for you. When you take a break, you can jump in and do some exercises.
Small changes can make a big difference in your health.
These small changes will make a big difference in your health. When you walk while talking on the phone, you get a little exercise while doing something that's important and often unavoidable. Apps can help you track the steps you take during the day so you're more aware of how much you're sitting and moving. Take advantage of all of them! Incorporating these small changes into your routine can help you stay healthy, feel better, and live longer.
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