7 Simple Ways to Add More Movement Into Your Day
Getting healthy doesn’t happen overnight. Just ask anyone who has successfully changed and sustained a healthy lifestyle.
Health comes from habit. Habit comes from repetition. We have to commit to taking action over an over again for an extended period of time. Eventually those intentional actions become routine. We think about them less and less and one day it’s just who we are.
Adding exercise is the #1 challenge I hear over and over again from clients. Busy careers, taking care of littles, finances, and feeling comfortable in our own body can create road blocks that seem so giant. Not feeling ready to invest in a gym or train for your local 5k just yet? Try one my my 7 simple ways to add more movement into your day.
Make movement your dessert
Walking after you eat is good for your gut. It helps to lower your blood sugar and improve digestion. Start by parking your car further away from your home or the office in the morning or extending your walk to the train or bus by 1 block. End your lunch early to stride around your work building, city block, or parking lot. Get to know your neighborhood by putting on your sneakers for an evening stroll after dinner. Start with 5 minute excursions after every meal and work your way up to 15 minute intervals. Over time your walking habit will add up to a whopping 45 minutes of easy exercise that is great for your heat, your gut, and your mind.
Restercise
Use your time to unwind in the evenings more efficiently. Sit on the floor with your back against the couch instead of your bum nestled in the cushions. Put your legs out straight and flex then point the toes. Walk your hands down the legs for for some old fashioned toe reaches, then hold for 10 seconds 3x. Open the legs wide to do the same movement bringing the chest over each leg on each side. Bring the legs in to a butterfly shape and roll the neck and then shoulders breathing in and out from the belly. Move onto hands and knees to stretch the back with 5 rounds of cat, cow. Still on all fours, stretch each leg behind you pressing your foot and toes into the floor to stretch each hamstring. Bring both legs back together to press up into plank and then back to downward dog. Finish by walking the feet up to meet the hands and rolling up the body slowly. Challenge yourself to hold the plank before going into your dog in increments of 10 seconds as this becomes your before bed ritual.
Dance it out
Made famous by Meredith Grey and Christina Yang, these two ladies loved to dance away their problems, frustrations, and celebrations on Grey’s Anatomy. A daily dose of dance not only gets you in tune with your body, but helps detox the mind. Put on your favorite playlist or borrow one of mine and shimmy, shake, and hair whip your way to a better day and better health.
Get cooking
If you have 20 to 30 minutes to spend in the kitchen why not make the minutes count? Calf raises, squats, leg lifts, standing crunches, and even arm dips can all be done while chopping and stirring.
Adopt don’t shop
When I adopted my dog Lady from the kill shelter in my hometown I had no idea she was actually rescuing me. Adding a furry friend to your life is good for your heart, your mind, and your soul. But, they also do require regular exercise. Daily dog walks, trips to the park, and weekend nature hikes all add up to better health for your and your pooch. Plus, you are guaranteed to meet some new friends along the way.
Make it count
This one is for my Type A goal oriented gals who love a challenge. Investing in a fitness tracker that allows you to set step and movement goals is a great way to get started on your health journey. Connect with friends who also have the same tracker to create fun group challenges and rewards along the way.
Be friendly
Text your best gal pal and tell her about your health goals. She can help hold you accountable for any of the above and also join in on the fun. Start experimenting with different activities on the weekends. Meet up to walk the local track or trek a nearby nature trail. You can also explore new exercise classes together in your community. Most studios offer your first class for FREE.
Abundantly,
BE.