Moving more contributes to better health. It can help you lose weight, improve heart health, enhance focus, and release stress. If these reasons are not good enough, then the next one would probably convince you to keep moving: sitting too much kills!
Why You Need to Move More
Many of us are guilty of inactivity or sitting too much because of our work and lifestyle. Thirty minutes of exercise per day may no longer be enough to counteract the effects of too much sitting. A sedentary lifestyle has been linked to a higher risk of dying, similar to the risk that comes with smoking and obesity. Being inactive for 6 to 8 hours a day, even when you exercise daily, can still be bad for your heart, according to a group of cardiologists.
Studies also show that moving more on top of the 30-minute moderate exercise per day may decrease the risk of heart disease and death. Walking more has been associated with decreased mortality. It has been found that mortality risk declines with 7,500 per day.
Here are simple ways to increase physical activity and add more steps to your day:
1. Clean your home.
Daily chores like sweeping or mopping the floor or wiping your windows require effort. Ditch the vacuum and go for basic tools that allow you to use some elbow grease. Work up a sweat when scrubbing stubborn grime and stains.
2. Walk while listening to an audiobook, podcast, or music.
Aimless walking, especially when done indoors, can be incredibly boring for some. Make it a relaxing routine to walk around your house by listening to something that requires your attention. This could be an audiobook or a podcast. Have an audio-only meeting? Stand up and walk around while talking to your colleagues or clients.
3. Walk after every meal.
Allot 10 minutes for walking after each meal. Walking will also help with digestion and will clear your mind for the succeeding parts of your day.
4. Take the stairs.
Whenever you can, always take the stairs. And when you only have access to escalators, choose to climb them. Every step you climb burns around .17 calories.
5. Play games with kids.
Indoor and outdoor games for kids usually involve physical activities. If you have children at home, invite them to play with you. Hopscotch, tag, freeze dance, and long jump are classic physical games that get kids up and moving. You can also play sports games. Sometimes, just following an active toddler around the house can force you to walk (or run!) more.
6. Walk to do your errands.
Technology lets you pay for your bills and order what you need online by just tapping on your mobile device. You’re probably doing while you’re sitting and lying down. For a change, walk to the grocery store. Walk to the bank. Get up and walk to do your errands. Pick up your order from the store. If you need to bring your car, choose the farthest parking slot.
7. Learn to dance.
Dancing is a great cardio workout and you can do it for just 5 minutes or less. Look for videos on YouTube that show you follow-along dance routines that you can easily learn.
8. Set your alarm.
Commit to moving every 30 to 60 minutes. Set the alarm to remind yourself to get up, stretch, or walk for 5 minutes. You can also use this time to drink your water or refill your water bottle.
9. Consider having a pet dog.
If you have a dog, you have to walk your pet to keep him healthy and prevent bad behavior. You need to walk your dog or have an activity with him for at least 30 minutes every day.
To get more steps and physical activity throughout the day, make a conscious effort to move more and keep things simple. The goal here is to make physical activity a habit while still accomplishing your daily tasks.