Small Ways to Move More
Small Steps Towards a More Active Lifestyle
Exercise is one of the best things you can do for your body and your mind. The CDC says regular physical activity can improve your brain health, reduce your risk of heart disease and stroke, lower your chances of developing type 2 diabetes, help manage your weight and the list goes on. Getting active can also strengthen your muscles and make it easier to recover from an injury or a fall. Plus, it’s been shown that exercise increases your chance of living longer.
The CDC recommends adult Americans get at least 150-300 minutes of moderate-intensity aerobic activity and at least two days of muscle-strengthening activity a week. The ultimate goal is to sit less and move more. This may seem like a lot of time, but when broken down into small increments across your week, it is much more manageable.
I know I should exercise for my health, but working out regularly is not in the cards for me right now. There can be a lot of obstacles when it comes to getting in regular physical activity: time constraints, access to gyms, recovering from an illness or injury, the hefty price tag on a membership at your local fitness studios, or you just don’t have the energy. The good news is that starting small will make a big impact. You don’t need to be marathon-ready overnight. Small shifts in your daily routine are a great way to get the ball rolling.
Ways to Get Moving at Work
Excessive sitting all day can have a lot of negative effects on your body. You may notice your neck feeling tense after a long work week, or pain in your lower back. Sitting for long periods of time can cause blood clots which could lead to a stroke, increase chances of developing diabetes and heart disease and potentially lead to obesity and colon cancer.
Here are some simple tips to break up those periods of extensive sitting with a burst of movement:
- Stand up and stretch!
- Stand up and march in place, step side to side or dance around
- Chair sit and stand
- Standing calf raises
- Desk push-ups
- Get up to fill your water bottle (great way to stay hydrated!)
- Walk to a bathroom further away from you or on another floor
- Go for a walk during your lunch break (even if it’s around the parking lot)
- Park far away from the entrance
- Take the stairs!
- Get up and talk to your co-workers
If you’re not able to walk, or work is stopping you from getting up frequently, try these moves at your desk.
- Seated marches
- Seated leg extensions
- Seated reverse shoulder fly
- Seated neck stretch
- Seated hamstring stretch
- Seated lean stretch
- Seated shoulder stretch
Ways to Get Moving at Home
Why not knock out some chores while you’re at it! Blast some music, grab a broom and make it fun!
- Vacuum
- Sweep the floors
- Mow the lawn
- Walk to the mailbox
- Garden
- Take your dog for just 2 quick 15-minute walks a day
- Play with your kids, nieces & nephews, grandkids, friends, or neighbors
- Move your furniture
- Take a few trips carrying in your groceries
- Do a set of 50 jumping jacks during a commercial break
Ways to Get Moving at Low-No Cost
- Go for a swim!
- Take a walk or hike
- Visit some local spots for outdoor activities
- Ride your bike
- Find a staircase
- Find a free online yoga flow you can do on a carpet or rug at home
- Jump rope
- Stretch it out!
Talk to your doctor about the importance of physical activity
CMC Primary Care knows that nothing matters more than the health of you and your loved ones. We strives to educate and empower our patients so they can make the right decisions to positively impact their health. With conveniently locations across Horry County, our providers treats a variety of chronic conditions and illnesses, and we provide preventive care and wellness exams to keep you healthy all year round. Call 843-347-8000 today to schedule a new patient appointment.
