Move Freely: 6 Practical & Simple Ways to Keep Your Body Active
(Estimated Reading Time: 3.5 minutes)
In the midst of our busy lives, finding time for a full-blown workout can be a challenge. But fear not, because keeping your body moving doesn't have to be a Herculean task. Here are five easy and practical ways to incorporate some activity into your daily routine, making staying active a breeze.
1. Take the Scenic Route:
Researchers monitored 78,500 UK adults between 2013 and 2015, using wearable trackers and compared this with their health outcomes seven years later. The study found that walking every 2,000 steps lowered the risk of premature death incrementally by 8% to 11%.
While a higher number of daily steps was linked to a lower risk of of all-cause dementia, the risk was reduced by 25% with as few as 3,800 steps a day.
It's as simple as changing your path. Whether you're heading to work, the grocery store, or just out for a stroll, opt for the scenic route. Park a little further away to get those extra steps in or take the stairs instead of the elevator. Both choices can effortlessly sneak some extra steps into your day.
2. Deskercise Breaks:
In 2023, it is estimated that 12.7% of full time employees work from home, while 28.2% work a hybrid model. 32.6 million Americans will work remotely by 2025.
If your day involves long hours at a desk, fear not – deskercise to the rescue! Incorporate short bursts of movement throughout your workday. Stretch your arms, do some seated leg lifts, or try to stretch it out for a few minutes during down time. It not only keeps you active but also helps refresh your mind. If you’re a visual learner, we have a few examples of deskercise for you to try out on our Instagram page!
3. Clean Your Home:
Essentially, when our minds feel overwhelmed, our living spaces can also end up cluttered. In turn, a messy space can lead to stress, anxiety, difficulty concentrating and relationship strain, says Peggy Loo, Ph.D., licensed psychologist and director at Manhattan Therapy Collective.
5 health benefits of cleaning include: a sense of order and control, familiarity and consistency, released endorphins, improved focus, and regulated emotions.
Cleaning your home can also be an excellent way to get your body moving. Turn up your favorite tunes, listen to a podcast, or indulge in a new audiobook; all while you tidy up around the house. You’ll get your heart pumping and have a clean home!
4. Walk and Talk:
Did you know that the idea of walking 10,000 steps a day to improve your health was originally conceived as a marketing tool by a Japanese company? The company created a device called Manpo-kei, which translates to “10,000 steps meter.” Calechman, contributor to Harvard Medical School blog: “10,000 steps a day—or fewer?”, states that the figure has become so ingrained in our health consciousness (it’s often the default settings in fitness trackers).
Turn phone calls into a moving meeting! Instead of sitting at your desk or on the couch while chatting on the phone, take a stroll. Whether you're inside or outside, walking and talking is an easy way to get your steps in without feeling like you're working out.
5. Turn TV Time into Move-It Time:
The average American spends 7 hours and 4 minutes looking at a screen each day.
Globally, people average 6 hours and 58 minutes per day.
Don't just binge-watch; binge-move! Use TV time/Phone time as an opportunity to get in some physical activity. Perform simple exercises like jumping jacks, high knees, or bodyweight exercises during the TV commercial breaks. Or, walk while you scroll on your phone. It's a win-win – you get to enjoy your favorite shows or content and keep your body moving.
Staying active doesn't have to be a grand production. By incorporating these five easy and manageable strategies into your daily routine, you can effortlessly keep your body in motion. So, whether you're taking the scenic route, walking and talking, or doing deskercise, remember: small, consistent efforts add up to big results. Get moving, stay active, and enjoy the benefits of a more vibrant and energized you!
6. Try Beginners Yoga:
“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”
Try some basic self lead yoga and stretching. This can be done at your desk, at home, or anywhere that you have free space and a few minutes. At EPIC, we offer yoga mats and blankets to our clients who use the salt room. Clients are encouraged to try some self lead yoga individually or with friends when they book!
Staying active doesn't have to be a grand production. By incorporating these five easy and manageable strategies into your daily routine, you can effortlessly keep your body in motion. So, whether you're taking the scenic route, walking and talking, or doing deskercise, remember: small, consistent efforts add up to big results. Get moving, stay active, and enjoy the benefits of a more vibrant and energized you!
Book a salt room session and practice some self lead yoga with friends today!
References:
American Heart Association Editorial Staff. (2022, October 20). No time for exercise? here are 7 easy ways to move more!. www.heart.org. https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more
Calechman, S. (2019, July 11). 10,000 steps a day - or fewer?. Harvard Health. https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305
Haan, K. (2023, July 18). Remote work statistics and trends in 2023. Forbes. https://www.forbes.com/advisor/business/remote-work-statistics/
Howarth, J. (2023, January 13). Alarming average screen time statistics (2023). Exploding Topics. https://explodingtopics.com/blog/screen-time-stats
Silva, L. (2023, April 28). The mental health benefits of a clean home. Forbes. https://www.forbes.com/health/mind/mental-health-clean-home/
Starrett, K., & Starrett, J. (2023, April 7). Stand on one leg – and 16 other life-changing daily moves that Will Keep Your Body Happy. The Guardian. https://www.theguardian.com/lifeandstyle/2023/apr/07/life-changing-daily-moves-that-will-keep-your-body-happy
Wind, E. (2022, September 12). Step on it! walking is good for health but walking faster is even better, study finds. The Guardian. https://www.theguardian.com/australia-news/2022/sep/13/step-on-it-walking-is-good-for-health-but-walking-faster-is-even-better-study-finds#:~:text=Researchers%20from%20the%20University%20of,can%20have%20even%20greater%20benefits.