Here at Foundation FIT, we focus on the foundations of building a healthy lifestyle. And movement is one of the major foundational blocks. A sedentary lifestyle can cause obesity, aches and pains, circulation issues, and impact your mental state, including your mindset, mood, and memory.
It doesn’t take long to see the benefits of working out once you get moving. But sometimes, just finding time in your day to move more can feel like a struggle. Don’t worry; we’re here to help by bringing you 11 easy ways to move more every day.
Walk or Bike to Daily Errands
Are there places you go each day close to home, but purely by habit, you hop in the car? Restaurants, grocery stores, or even the kid’s schools may be close enough to walk or bike if you really wanted, but some days it’s just faster to drive. So before you head out the door, take a second and assess if you could walk or bike. If you can, why not take an extra few minutes to get in some movement?
Park Away From the Store
Depending on where you live, it may not be feasible to walk or bike to stores, but could you park farther away toward the back of the parking lot and walk between stores instead of driving to each? Steps add up throughout the day, and a few hundred extra steps across the parking lot every time you go to the store can make an impact on your overall daily movement.
Ditch the Desk Chair
Sitting for long periods can wreak havoc on your body. It can cause muscle weakness, especially in your legs and glutes, and tightness in your hips, leading to the oh-so-common painful lower back. So instead of spending all day in a seated position, is there somewhere you can create a standing desk? Alternating between sitting and standing can alleviate some of the strain on your body.
Set a Timer to Get Up and Move Every Hour
On those days when you do need to sit and focus for hours at a stretch, be sure you’re taking a short break every hour to move. You may need to set a timer on your watch, phone, or computer as a reminder. Getting up to move for five minutes will give your body a break from hunching in front of the screen, and it may lead to increased focus when you return.
Consider Getting a Dog
Furry friends have so many benefits, a key one being keeping their humans more active! Dogs need walks, and they need to play. If you have the time, space, and money to bring a dog into your home, it can seriously increase your daily movement. Plus, studies show that dog owners have a lower risk of cardiovascular disease and death, thanks to the social support and motivation to move from their furry friends!
Get Active During Leisure Time
When you’re faced with 30 minutes or an hour of unexpected free time, how do you spend it? Do you sit on your phone and scroll, flip on the TV, or take a nap because you’re just exhausted?
The next time you face some unexpected free time, could you instead head outdoors and find a new park, take the kids out to the beach, or just take a walk around the neighborhood? As the weather gets warmer and days get longer during the spring, seize the opportunity to stay outside until 7 or 8 just playing. Spending time outdoors making memories with loved ones is something you won’t regret.
Take the Stairs
This is a classic tip for how to incorporate more movement. Whether you’re at the doctor’s office, work, or the airport, go find the stairs instead of heading straight for the elevator. If you’re going up 2-3 flights, you may find you’re a bit winded by the time you get there. But the more times you make a conscious decision to take the stairs, the easier it will feel.
Make Studying Active
Syncing movement to learning is a great way to help kids retain information. So if your kids are studying for a test, why not help them study by shooting some hoops or taking a walk? Learning is fun, and helping kids move their bodies and their brains is a skill that will serve them for a lifetime.
Move During Commercial Breaks
We get it. Some nights you just need to stop and drop on the couch. But if you’re watching a TV show with commercials or a streaming service with ads (it’s cool, we don’t see a need to upgrade to the premium version either), make the most of those ad breaks. Do a quick stretch or some bodyweight exercises. The next time you have a 1:30 ad, see if you can finish 3 rounds of 8 air squats and 5 push-ups!
Play a Board Game
Games are a great way to move more every day. You can play a classic game like charades or twister or get the kids to help you create a scavenger hunt or make an obstacle course. The more imagination and movement, the better!
Walk While You Talk
There’s no reason to sit down to take a phone call unless it’s a business call where you need to reference certain materials. If you’re catching up with a friend, hit the sidewalk for a walking catch-up. You can rack up a lot of steps during a 30-minute phone conversation.
The Last Word About How to Move More Every Day
It may seem overly simple, but the best way to move more is to look for ways to move more. Keep in mind that it may not always be the easiest or fastest option. But your health is worth the extra few minutes to walk across the parking lot, bike to the store, or take the stairs. Still have questions about how to move more? Our team is happy to help! Contact us today for a free consultation with one of our personal trainers.
Like what you’ve read and want to hear more from Foundation FIT?
Sign up for our email list below to receive our monthly newsletter and snag our self-care checklist for free!