It can be hard to figure out how to fit more movement into our lives. Here are some strategic methods that can help.
Find activities you enjoy
Finding activities you enjoy (or at least don't hate) is the key to making movement and fitness sustainable. Whether it's going for a run, dancing, practicing yoga, or playing a sport, doing activities you like will make it easier to stay consistent and motivated. Physical activity shouldn't feel like a chore, but rather something that makes you feel good!
Find reasons to interrupt sitting
Sitting for long periods of time can be detrimental to your health, as it can lead to a sedentary lifestyle. Finding reasons to interrupt sitting is a simple way to incorporate more movement into your day!
One way to do this is by setting reminders or alarms to get up and move every hour. You can take short breaks to stretch, walk around, or do some light exercises. You can also use standing desks or adjustable workstations to encourage more movement throughout the day.
Use a smart watch to track activity
Tracking your activity with a smart watch is a helpful way to monitor and improve your movement and fitness. They can track steps, distance, calories burned, heart rate, sleep patterns, and more.
Smart watches can give you valuable insights into your daily activity levels, and you can set goals to challenge yourself. They can serve as a daily reminder to stay active and make healthier choices.
Develop a push/pull/lower/core routine
A 'push/pull/lower/core' routine can help you achieve a well-rounded and balanced fitness regimen. This type of routine focuses on targeting major muscle groups to promote overall strength.
The push exercises primarily target the muscles involved in pushing movements, such as chest, shoulders, and triceps. Examples of push exercises include push-ups, bench press, shoulder press, and tricep dips.
The pull exercises target the muscles involved in pulling movements, such as back, biceps, and rear shoulders. Examples of pull exercises include pull-ups, rows, lat pulldowns, and bicep curls.
The lower body exercises target the muscles in the lower body, including legs, glutes, and hips. Examples of lower body exercises include squats, lunges, deadlifts, and hip thrusts.
The core exercises target the muscles in the abdominal area, lower back, and hips. Examples of core exercises include planks, Russian twists, mountain climbers, and bicycle crunches.
Use a movement bank account
A 'movement bank account' emphasizes the idea that something is better than nothing!
Just like a normal bank account, you can make deposits to make it grow. It's important to remember that you don't have to engage in rigorous exercise to make a difference. Movement bank account deposits consist of all your movements, big or small--it all adds up!
Examples of movement deposits can be taking the stairs instead of the elevator, walking or bike to nearby destinations instead of driving, or interrupting sitting by standing up or walking around.
