No matter your weight or fitness level, there’s always a way to get healthier in 2022. With a bit of planning and creativity, there are plenty of imaginative ways to sneak more activity and movement into your day.
The secret is to be mindful of making movement your go-to default position – and to make it fun. And this handy blog is here to explain how.
Whether at work or home, and no matter if you have a family or live alone, we have some great ideas for you.
It all comes in changing your mindset.
So instead of embracing a 10-minute window as a chance to relax on the couch, why not challenge yourself to start seeing it as an opportunity to move.
Before you know it, these new habits will start to work towards your daily activity tally – putting a glow back in your cheeks and a sparkle in your eye.
Throw in some regular gym sessions and/or your favourite sporting activity, and you’ll be on the path to better health in no time at all.
Get you and the family moving at home
Finding ways to be more active around the house sets a good example for children and grandkids - and even makes housework fun. Here’s how:
- Put on your favourite dance tunes. It can hype you up for a study session, or be used as a motivational tool to make cleaning fun. Remember Tom Cruise in Risky Business?
- Swap out that post-dinner screen time for family time. Take a walk together, play some backyard cricket, or go for a family bike ride.
- If you have to have the TV on, hit the exercise bike, lift weights, or do yoga while you watch your favourite shows. Or challenge each other to see who can do the most burpees, push-ups or jumping jacks during the commercials.
- Make the morning dog walk a family activity. You’ll all feel better and think better.
- Play actively with pets. Use a ball or Frisbee to play fetch with the dog. Lead your cat on a string chase around the house.
- On family games night, choose games that are active, such as Twister and hide-and-seek.
- Draw up a list of active, child-friendly activities – such as swimming – for weekends and school holidays.
- When it comes to toys, try to choose those that encourage active play. Hula hoops, Nerf guns, footballs and skipping ropes are great. Be sure to join in.
- Keep exercise equipment out where it can easily be used for a quick workout.
- Instead of putting on the TV for background noise, play music that gets the hips moving.
- If you’ve ever wanted to learn to dance, do yoga, or a martial art, there are plenty of great beginners’ tutorials on Youtube. Start teaching yourself.
- When you’re out walking, throw in some wall push-ups, lunges and other exercises. Or do short, one-minute intervals at a faster pace to boost the intensity.
- When you do actually watch TV, you can still keep moving. Micro-movements such as pelvic tilts, knee raises, or trunk twists are great to keep you limber.
Get moving in the workplace
Just because you work in an office, it doesn’t mean you have to sit at a desk for eight hours straight.
With a bit of creativity, planning and imagination, you can maximise your opportunity to get moving at work. Here’s how:
- Squeeze in some squats while waiting for the kettle to boil.
- Keep small hand weights or a resistance band at your desk for bicep curls, lateral raises, rows, and overhead presses.
- March on the spot whenever you have to use the phone.
- Take regular mini-breaks for movement. Set a timer if necessary. Then, from a standing position, touch the floor and then reach for the sky. Repeat 10 times or more.
- Ride a bike to and from work, or get off public transport one stop earlier so you have to walk.
- Take the stairs, not the lift.
- Use a stand-up desk
- Go for a brisk walk during your lunch break. Invite your workmates.
- Try walking for informal discussions and meetings. Take notes using a voice memo app.
- Take a break at your desk to do some basic strength and balance exercises. Squats, desk push-ups, wall sits, calf raises, tree pose and chair pose all work.
Simple lifestyle changes as a preventative measure can make a world of difference to your health.
It’s why we’re excited to launch our Take A Stand Against Sitting workplace seminars.
For just $120 (plus GST), an expert Exercise Physiologist from Agility Rehabilitation will come to your workplace to conduct a 45-minute presentation on how you and your staff/colleagues can counteract the debilitating health effects of sitting too long.
To book a Take A Stand Against Sitting seminar for up to 20 staff/colleagues today, please call Naomi on (08) 6162 8145.