Out walking at lunch 🏃🏼♀️
We all know the importance of exercise throughout the day - whether we successfully incorporate it or not. Many people struggle with sedentary jobs that don't promote movement or don't have health promotion programs in place to assist them.
Here are 10 ways I thought of that can help you get some movement into your day (without looking silly😋)
1️⃣ Park further away either from the building, or the transit station - adding in a little extra walking!
2️⃣ Do stationary lunges or wall sits while brushing your teeth in the morning, or drinking your coffee - an task you normally do stationary
3️⃣ Bathroom breaks - once again, stationary exercises - do 10 squats or 10 calf raises in the stall/washroom
4️⃣ Lunch breaks - AMPLE opportunities (especially to just get out of your work & relax), go for walks outdoors, walk up and down the flights of starts, (+ invite your colleagues 😊)
5️⃣ Get rid of your garbage! Force yourself to get up and go to a garbage can to throw things out throughout the day
6️⃣ At desk stretches - shoulder shrugs, arm/ankle circles, various neck and wrist stretches
7️⃣ Scheduled movement - set a reminder to go for a quick walk every hour, make more in person meetings rather than calls (there's an app for that!)
8️⃣ At desk exercise - flex/tighten abs, squeeze glutes 10x and hold for 20 seconds, resistance band based exercises
9️⃣ Take the long way to anything you do in the office or workplace!
1️⃣0️⃣ Turn waiting and still time into moving time - waiting for the photocopier? Exercise! Waiting for a meeting? Move around!
Try and include your coworkers, it makes it more enjoyable - start a fitness challenge, track your steps, have days set aside for workplace walks - there are SO many ways to add activity to your day but the main thing is to M O V E 🤸🏻♂️ don't let yourself go all day without moving around - your body, your health, your stress levels and your soul will all thank you 💛