Integrate Movement Into Your Life

As we transition into fall, don’t let the end of summer stop your physical activity routine. Now is the time to add more movement into your daily routine and avoid hibernation mode. The extra movement will not only help your physical health, but your mental health as well. Remember, a body in motion tends to stay in motion. Keep that forward momentum by adding movement to your day. To start, pick one of the movement ideas below. Make it a habit and then add on from there. Here are 10 ways to incorporate more movement into your day:

  1. Turn TV time into movement time – use the time you spend in front of the TV to foam roll, stretch, walk/run/ride if you have a treadmill or bike by your TV, or perform body weight exercises like planks/squats/pushups/lunges.
  2. Schedule walks with friends – this is the perfect way to catch up with friends and get your movement in! We don’t always need to meet for food and drinks. We can enjoy time with friends while walking, hiking, or trying a new workout together. Try walking with PowerHour360 on Wednesdays at 4PM!
  3. Park far away from your destination – enjoy the beautiful fall weather and park farther away from your destination! You’ll avoid parking lot battles for the “perfect” spot. Make your prime spot further away and be proud of yourself for getting in the extra steps.
  4. Always take the stairs – take them slow and work on pressing through your heels for a step up, or take them quick and get that heart rate up for a few seconds! Every little bit of movement helps your body function at its best.
  5. Balance work – try standing on one leg while you’re brushing your teeth or when you’re doing the dishes. Balance is so important to practice and often gets overlooked. Adding just a little balance work throughout the day will make a big difference. 
  6. Use kid’s sports time to get extra steps in – instead of sitting during practice, grab a friend and walk around the field or court.
  7. Challenge your friends or family – set up a step challenge with your friends or family. Or see who can get in the most workouts. Creating friendly competition can be a great way to make movement fun and keep you motivated.
  8. Try a standing desk or make time for standing breaks throughout your day – sitting all the day is not great for our body. It’s going to make some muscles tight and some muscles long creating muscle imbalances. If you can, get a standing desk. To start, stand for 10 minutes per hour. Don’t have access to a standing desk? No problem, take a quick standing break every hour. Stand while taking your calls at work. 
  9. Stand up or walk for all phone calls – instead of sitting during your calls, get up and walk! Even if it is back and forth in your house. Teach your body that when you answer the phone, you immediately stand up and move.
  10. Stop using drive throughs – take the extra couple minutes to park and walk inside. These small changes will add up quickly! Plus, we could all benefit from slowing down a little. Stop and enjoy the leaves changing colors while you’re walking to your destination.

There you have it, 10 ways to integrate more movement into your life. Pick one thing and follow the 30 day rule – stick with it for 30 days to make it a habit. Then you can pick a new habit to focus on. These changes may seem small but you’ll be amazed at how quickly they add up. Little bouts of physical activity will help you burn extra calories and improve your overall health. Let’s stay moving this October!

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