10 Ways To Get Up And Move More

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10 Ways To Get Up And Move More


move more

We’ve all heard about parking farther away from your office or business in order to get more exercise. Here are some new ways to add more movement or activity to your daily routine.


Taking Flight


Make a daily goal to climb ten extra flights of stairs. Stair-climbing engages the glutes and hamstrings, two of the largest muscle groups in the body, both of which are largely neglected thanks to our sedentary lifestyles and desk jobs.


Prolonged sitting can lead to a condition known as”gluteal amnesia”, wherein weak glutes and hamstrings fail to engage effectively, leading to back pain, sciatica, and pelvic tilt.


Strengthening the gluteal muscles can help fix gluteal amnesia, reducing back pain. Don’t work in an office building? The stairs at home count! Ten extra flights per day is an extra 3,650 stairs per year!


Bike to work


move more

More communities are becoming bike-friendly, improving safety for commuters with bike lanes and helmet laws. Biking to work can be a big transition, but what other workout reduces gas costs and improves the environment?


Happy Tails


Volunteer to walk dogs for a local shelter! Dogs waiting for homes need the love, care, and exercise, and you’ll be making a difference for your waistline and deserving animals.


Break a Sweat during Breaks


According to American Time Use Surveys, the average adult watches more than 2 hours of television each day. Commit to a set number of exercises during commercial breaks: every break, do 10 lower, upper, and middle body exercises, or just get up and walk!


Wave Goodbye to Barney and Dora


On childcare duty? Walk to the park! Memories are made on playgrounds and soccer fields, not in front of the TV.


Get Up, Get Down


move more

Every morning, when your feet hit the floor, get down and do ten pushups, and do another ten before you get into bed in the evening.


Don’t think 20 pushups a day can make a difference? That’s 7,300 pushups a year than you would have done otherwise: your arms will prove otherwise.


Chew it then Move it


Studies have found that a short post-meal walk can help manage blood sugar, which is especially important for those with prediabetes. Take your spouse or child and catch up on their day, or take the family dog for a walk- you and Fido will benefit.


Change your Stop


Take public transportation? Get off one or two stops early and walk the rest of the way!


Secondhand Sweat

Comb ebay for old stationary bikes or treadmills: they don’t need to be fancy, they just need to work. Running, walking, or cycling during your television time it a massive time-saver, and you’ll likely enjoy the session more than you would sans TV.


Set a Timer


Every weekday from 9-5, set a timer to remind you to get up and walk for 3 minutes. You can walk to the bathroom, go up a flight of stairs, or just walk around the house or office.


Three minutes is a quick reprieve to stretch your legs and take a mental break, do this daily, and by Friday evening, you’ll added an extra 120 minutes of movement to your work week.




1 Comment

  1. Shana

    December 12, 2015 at 1:42 pm

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