Embrace Creative Movement

It’s not always possible to find time to do as much exercise as you’d like. But all is not lost. You can incorporate activity into your everyday routines and add movement to your life.

You can walk instead of riding or driving, stand instead of sitting, and so on. You can apply these and other creative ways of blending activity into your daily routine. Before long, movement becomes just a normal part of your life.

You especially need to do this if your work involves long periods of sitting. You don’t have to set time aside for exercise. You don’t need to go to the gym.

Just incorporate physical activity into your daily goings-on. In good time, being active will become second nature.

Do the following four activities:

1. Take the stairs

Use the stairs rather than the elevator. You can even take short breaks from your desk to run up and down the stairs. This will burn calories, get your heart rate up, and tone your leg and thigh muscles.

In addition, taking short breaks from work increases your productivity. A 2011 study from the University of Illinois at Urbana-Champaign, USA, led by psychology professor Alejandro Lleras, concluded that breaks help to lower the risks of fatigue-related cognitive decline.

So, it’s advisable to take short breaks from work. Use the breather to run up and down the stairs or walk briskly around the building.

2. Walk, bike, or take public transport to work

Whenever possible, walk to your destinations – or at least walk part of the way. According to a 2014 study from the University of East Anglia, UK, and the Center for Diet and Activity Research, people who changed from driving to walking or biking experienced better health outcomes than those who continued to drive.

Lead researcher Adam Martin stated that riding in buses or trains afforded commuters time to read, relax, or even socialize, and they felt less under strain.

Another 2014 survey by employees of the London School of Hygiene and Tropical Medicine found that people who take public transport to work weigh less than those who drive. The walk to the bus or train station helps you expend some calories.

If you must drive to work, park as far from the office as possible and walk the rest of the way.

3. Stand often and move around

Don’t sit for extended periods. Whether watching TV, working at your desk, or attending a meeting, stand every hour or so, and if possible, move around.

Sitting for long is associated with obesity and a higher risk for cancer and heart disease.

Don’t eat lunch at your desk. Use the lunch break to get some movement into your body.

Avoid office meal delivery. Take a walk to get your lunch. Walk to a colleague’s desk for a face-to-face discussion, walk to the water dispenser, and walk to get your coffee.

4. Turn your house chores into workouts

Move as much as possible when doing your house chores. If sweeping or vacuum cleaning, extend your arms fully, then retract them.

Dance while cooking and walk the length and breadth of your kitchen when picking utensils and ingredients. In fact, make it a power walk.

When cleaning windows, move the sponge in a circular motion, alternating hands to ensure you exercise both arms.

The bottom line

You don’t need to go to the gym to get a workout. Just be creative and incorporate movement into every activity you do.

Do this consciously and before long, activity will be second nature to you. And, your body will thank you for it.