Exercise: How to get your move on
By Justin and Clara Hamel
Last week we discussed the importance of movement and exercise in creating a strong foundation for health. This week, let’s talk about simple ways to get up and move your tush throughout the day.
1. Start Your Day With Movement Before Coffee!
- Morning Stretch: Spend 5-10 minutes stretching or doing light yoga as soon as you wake up. This can help loosen tight muscles and set a positive tone for the day.
- Mindful Breathing: Combine movement with mindful breathing exercises to help reduce stress and improve focus.
- Brisk walk: 20 to 30 minutes of moderate activates your metabolism and gets the heart pumping.
2. Integrate Activity Into Your Routine
- Active Commute: If possible, walk, bike or even park farther away to incorporate extra steps into your day.
- Take the Stairs: Instead of elevators, choose stairs to add a burst of activity.
- Desk Breaks: Set a timer to remind you to stand up or take a short walk every hour. Even 5 minutes of movement can reduce the adverse effects of prolonged sitting.
- Walking Meetings: If you’re in an environment that allows it, consider walking meetings instead of sitting in a conference room.
3. Simple Exercises You Can Do Anywhere
- Seated Exercises: Try seated leg lifts, seated marches or gentle twists to keep your muscles active while working at a desk.
- Balance and Stability: Incorporate balance exercises into your day, such as standing on one foot, that can improve coordination and prevent falls.
- Micro-Workouts: Include quick routines like squats, calf raises or a set of push-ups during breaks.
4. Use Everyday Opportunities for Movement
- Hydration Reminders: Use regular water breaks as a cue to stand up, stretch or walk to the water cooler.
- Household Chores: Activities like gardening, cleaning or even dancing while doing chores can serve as fun, active breaks.
- Social Movement: Join a walking group, try a dance class or simply schedule a walk with a friend or family member.
- Fitness Trackers/Apps: Use devices or smartphone apps that remind you to move. They can help track your steps and motivate you with daily goals.
- Online Exercise Videos: Find short exercise videos or guided routines that fit into your schedule and can be done at home or the office.
- Customize Your Movement: Adapt these tips to your fitness level and any specific health needs. If you’re new to exercise or have any concerns, consider consulting with a healthcare professional.
- Progress Gradually: If you’re not used to regular activity, start with small increments and gradually increase the duration and intensity over time.
7. Hourly Squats: A Simple Movement Boost
- Quick Resistance Break: Set a timer or reminder to do 10 squats every hour. This consistent, short burst of activity can help counteract the negative effects of extended sitting.
- Benefits: The study found that these regular squats promote muscle activation, improve balance, and may even aid in maintaining healthier blood sugar levels.
- Proper Form: Focus on maintaining good squat form — keep your back straight, chest lifted, and knees tracking over your toes — to maximize benefits and reduce injury risk.
- Adaptability: This exercise is simple and requires no equipment, making it easy to perform at home or in the office.
8. Incorporating Squats with Other Movement Tips
- Morning Routine: Begin your day with a few dynamic stretches or a short yoga session, then add your first set of squats shortly after settling into your routine.
- Active Work Breaks: Combine desk breaks with your hourly squat challenge. When your reminder goes off, take a quick break to stand up, stretch and do your squats.
- Engage Family or Colleagues: Turn it into a fun group activity. Whether at home or during work hours, challenge a friend or coworker to join you for hourly squats.
By adding some simple exercise to your day, you not only diversify your movement routine but also gain measurable health benefits from regular, low-impact resistance exercise. Remember, consistency is key — even small movements throughout the day can add up to significant improvements in overall well-being.
