7 Ways To Add Movement To Your Day
You may be saying, “Wait, wait wait, I thought this was a food blog?” At Leanne T Nutrition we are here to support you on your health and wellness journey, and we believe intentional movement and physical activity go hand in hand with your personal wellness!
Did you know that in the United States only 46.9% of adults aged 18 and over meet the Physical Activity Guidelines for aerobic physical activity? 1 Physical activity strengthens bones and muscles, reduces risk for disease, and benefits mental health and improves mood! So go ahead, grab your tennis shoes and join us!
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Park farther away
Grocery shopping? Trip to the hardware store? Church? Post office? Parking farther from the entrance equals more steps! You will also be less likely to be fighting over a parking spot, winning!
Photo by Héctor Herrera Delgado
Involve the family
Not only will you be getting in extra movement, you’ll be strengthening family bonds!
- hike at a local park
- walk around the block
- take the kids to the playground and run around with them
- have a dance party inside if its cold or rainy
- ride your bikes
- play back yard sports
- go for a swim
- go bowling or play tennis
- play golf or mini golf
- do yardwork together
Photo by Photo by Mike Bird
Take the stairs
The American Lung Associations states that stair climbing burns about twice as many calories than any other sport or activity! And remember what the famous Zig Ziglar said, “there’s no elevator to success, you have to take the stairs”, we agree 100% Zig!
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Equipment
If you have the space we highly recommend equipment to keep at home (or office!) for physical activity. Items like treadmills, free weight, exercise bikes, walking pads, and under desk mini bike pedals can really help you get some physical activity in! Sure you can check out the stores, but don’t forget these items are often sold gently used at really affordable prices! You can do a Google search or look on Facebook marketplace. We’ve included some links of examples below.
Dumbbell Under Desk Pedals Walking Pad
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Intentional lunch breaks
Be intentional and get some movement on your lunch break! It’s a great way to get a physical and mental break from work. If you sit at a desk a little movement can make a world of difference in your mood and hopefully boost your productivity! Take advantage of the stairs in your office building or any nearby walking paths.
Photo by Photo by Szabó Viktor
YOU Tube
There are SO MANY resources out there on the web! From YouTube channels to 1:1 personal training sessions (in person or virtual!) We encourage you to search for specific ways to get physical activity that YOU enjoy. Whether it’s strength training, yoga, dance lessons, walking, running, biking, chair exercises, swimming…there’s something for everyone! We want to share a few of our favorite resources we use
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Alarms and reminders
Utilize technology like your phone’s alarm, apps, or smart watch to remind you to stand up and move periodically throughout your day!
Remember, some is better than none! Start with a realistic goal and once you feel you have a habit going you can modify and adjust as needed. We challenge you to take the next thirty days and find ways to increase your movement and physical activity! We’re cheering you on and can’t wait to hear about your progress!
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References
Centers for Disease Control and Prevention. (2022, December 15). FASTSTATS – exercise or physical activity. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/exercise.htm
About The Author
leanne.timpone
Leanne Timpone is a Registered and Licensed Dietitian with a degree in Culinary Arts in St. Louis, MO. She has worked in healthcare for the last thirteen years. She provides nutrition counseling and culinary insight to help others achieve their health and wellness goals. She is a wife and mother of two boys, loves to cook, and enjoys taking family walks.