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What a simple thing like MOVING MORE can do for you……….
The average person lives a typical day like this: Sit and eat breakfast, sit in car and drive to work, sit at desk for 8+ hours, sit in car and drive home, sit & eat dinner, sit and RELAX to watch TV or catch up on social media. Does that sound like you? Maybe you add 1/2 hour to an hour workout or walk in there somewhere and HOPEFULLY you are walking your dog one to two times a day. But sitting most of the day causes havoc on your back, your body and your metabolism!
A recent study done with obese and lean individuals showed:
The obese subjects were seated for 164 minutes longer each day than the lean participants. As well, the lean participants were upright for 153 minutes longer per day that the obese subjects. Also: The lean subjects had significantly more total body ambulatory movement, which consisted of standing and walking. In essence, the extra movement by the lean subjects averaged 352 ± 65 calories per day, which is equivalent to 36.5 lbs in one year. Does that give you any motivation to GET UP AND MOVE???
Ways to add movement into your day
- walk to work or park in the furthest parking lot than you can
- walk during your lunch hour
- walk instead of drive whenever you can
- take a family walk after dinner
- walk to your place of worship instead of driving
- walk your dog extra blocks
- replace Sunday drive with a Sunday walk
- park safely in the back of the parking lot
- work and walk around the house
- run or walk fast when doing errands
- pace the sidelines at your kid’s games
- walk the airport while awaiting your flight
- walk to a coworkers desk instead of emailing or calling
- make time in your day for moving
- bike with family and friends
- if you find it difficult to be active after work, try it before work
- take a walk break with a coffee break
- perform gardening and/or home repairs, wash your car
- avoid sitting for more than 30 min at a time (set a timer if you have to!)
- move around more at the grocery market
- play with your kids or dog 30 minutes a day
- dance to music
- walk briskly in the mall
- instead of lunch with friends, take a walk instead
- take the long way to the water cooler or restroom
- take the stairs instead of the elevator
- go for a hike and try new trails in your area
- stand at your desk
- do exercises while watching TV at night
- And of course, join Leash Your Fitness! We do all kinds of FUN activities and the only sitting we do is in a kayak!
Having a tracker is a great way to make sure you are getting movement. A few popular ones are the Fitbit, Jawbone or a simple pedometer will really help you realize how little you move. Here is a good article from the Wall Street Journal depicting what the health hazards of sitting are. So what is your plan? Pick something from the list and start adding it into your day! Every step counts!
