10 Ways to Incorporate More Movement Into Your Everyday Life in 2022

 10 Ways to Incorporate More Movement Into Your Everyday Life

Are you stuck in a chair all day long? Is your job primarily office-based, leaving you little time to move around? If so, then you’re definitely not alone. According to the Bureau of Labor Statistics, more than 80% of Americans have jobs that involve sitting for more than six hours per day. But this sedentary lifestyle has been shown to be very detrimental to health, and it’s an easy problem to solve! These 10 ways to incorporate more movement into your everyday life can help you take that first step toward getting fit and healthy once again.

1) Start Early

Starting your day with some movement can set the tone for the rest of the day. Not only will you feel more energized, but you'll also be more likely to make healthier choices throughout the day. Plus, starting early means you're less likely to have an excuse later in the day when you're tired or busy.

1. Get up and move as soon as you wake up. Do some stretches, go for a walk or jog, or do a quick workout. These all serve as great ways to get your body moving right away! 

2. Take the stairs instead of the elevator or escalator 

3. Park further away from where you need to go 

4. Walk over talking on the phone 

5. Join a lunchtime walking group at work

2) Get Up from Your Desk

If you have a sedentary job, it's important to make a concerted effort to move more throughout the day. One way to do this is to get up from your desk and walk around for a few minutes every hour. You can also set a timer on your phone or computer to remind you to stand up and stretch or take a lap around the office. Not only will this help keep your energy levels up, but it can also improve your focus and concentration. The American Academy of Pediatrics recommends that children spend at least 60 minutes per day being physically active during school days. Make sure that time includes physical education, recess, outdoor playtime, and any activity done before or after school. Be sure to include inclusive activities such as swimming or dance in addition to traditional sports so all kids are able to participate!

3) Take a Walk at Lunch

Walking is a great way to get some exercise, and it can also be a nice break from sitting at a desk all day. Try to walk for at least 20 minutes during your lunch break. If you work from home, take a few laps around the block or do some other form of cardio for 30 minutes.

4) Use Technology to be Active

One way to make sure you're incorporating enough movement into your day is to use technology to your advantage. For example, set a daily step goal on your phone and make it a point to hit that number by the end of the day. You can also use apps like Couch to 5K or Map My Run to log your steps and distance. And don't forget about fun games like Pokemon Go that get you up and moving around!

5) Use Public Transportation

If your city has a public transportation system, use it! Buses, trains, and subways are great ways to get around without having to drive. Not only is this better for the environment, but it also gives you a chance to walk to and from the station.

6) Schedule Play Time into the Day

Most of us have a set work schedule that we stick to day in and day out. Why not do the same with play time? By setting aside a specific time each day for physical activity, you'll be more likely to actually do it. Plus, it's a great way to relieve stress and boost your mood.

7) Work Out When You Can

You don't have to go to the gym or go for a run to get in a workout. You can do bodyweight exercises at home, take the stairs instead of the elevator, or walk instead of drive when possible. Even just a few minutes of movement can make a difference in your overall health.

Plus, working out releases endorphins, which can improve your mood and help you feel better overall.

8) Avoid Long Periods of Sitting

Sitting for long periods of time is bad for your health. It can lead to weight gain, increased risk of heart disease and diabetes, and even early death. But you don't have to go to the gym or take a fitness class to get moving. There are plenty of ways to incorporate more movement into your everyday life. Here are 10 simple ways to incorporate more movement into your day: 

1) Walk up the stairs rather than taking an elevator. 2) Park at the far end of the parking lot when shopping or running errands. 3) Take 5-minute breaks every hour from sitting in front of a computer screen by walking around and stretching during that time period.

9) Do Some Exercise Every Day

You don’t have to go to the gym or go for a run every day, but you should do some form of exercise every day. Even something as simple as a brisk walk around the block or some at-home yoga can make a big difference. And, the more you move, the easier it will be to keep moving. By keeping up with your daily exercise routine, you'll be able to add in more and even take on things like running or swimming on occasion. Get Up From Your Desk: It's important to stay active throughout the day and one way to do that is by getting up from your desk for five minutes each hour. Stand up, stretch, and get your blood flowing again. We spend so much time sitting down during the day that we often forget how tiring this can be! Give Yourself Breaks

10) Do Not Forget about Resistance Training

Cardio gets all the glory when it comes to working out, but don't forget about resistance training! Incorporating some form of resistance training into your routine has many benefits, including increased muscle mass, improved bone density, and decreased risk of injury. Here are a few ways you can work resistance training into your everyday life: 

1. Use resistance bands during your warm-up or cool-down.

2. Do bodyweight exercises while you're watching TV.