Recently, I’ve found myself a bit more restless than normal. At times experiencing an overwhelming sense to “do something” while scrambling to be more productive both personally and professionally. Well, what do you do when there is so much to get done , but you don’t know where to start? You get moving! April is Move More Month and there is no better time to get up, get out (of your chair that is) and get active! With a little motivation and dedication, you can start making small steps toward big change!
Recommendations For Moving More
According to the 2018 Physical Activity Guidelines for Americans, adults should move more and sit less. The guidelines also confirm that any amount of physical activity is better than none and some of the health benefits are immediate. Research shows that individuals who sit all day are at greater risk for disease than those who are more active during the day. Even individuals that are physically active for the recommended 150 minutes weekly are not protected from the dangers of sitting for long periods of time. The “general” rule of thumb is to move at least one to two minutes for every hour of sitting.
Benefits of Moving More
Moving more during the day along with the recommended 150 minutes of moderate physical activity weekly can provide the following benefits:
- Lower risk of cardiovascular disease and hypertension
- Lower risk of type 2 diabetes
- Lower risk of some cancers including bladder, breast and colon
- Reduced risk of dementia (including Alzheimer’s disease)
- Reduced anxiety and depression
- Improved sleep
- Weight loss
- Improved bone health
- Improved quality of life
Moving More at Work and Home
The best part about getting active is that you get to choose how to move your body. That is the beauty and the magic of movement. Get started with simple activities that you can make a regular part of your daily routine. Any of the activities listed here will get you off to a great start.
- Have walking meetings, instead of sitting in the conference room.
- Avoid eating lunch at your desk
- Take a brisk walk after lunch.
- Take the stairs instead of the elevator.
- Rather than send an email, walk to your co-worker (when possible).
- Use a standing desk.
- Stand during phone calls or when reading material.
- Stand up and move whenever you have a drink of water.
- Drink enough water to require more frequent restroom breaks.
- When watching television stand during commercial breaks.
- Park farther away from your front door.
- Set reminders on your phone or computer to get up and stretch.
Why wait? Get moving today! It doesn’t matter what you move, it doesn’t matter how you move, just move. Make every day a “Move More” day! I’m just here for the magic.
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