Small Breaks, Big Return
Take a moment to reflect on your daily schedule. How much intentional movement do you incorporate into your day?
According to Dr. Levine at the Mayo Clinic, “Sitting is the new smoking.” Even the smallest movements, such as standing at your desk, walking upstairs or stretching your arms and legs, can help you maintain a healthy lifestyle and improve longevity and overall quality of life.
Review the several ways you can intentionally and effectively incorporate small movements throughout your day below to increase your overall health.
Below are several ways to intentionally and effectively add small movements throughout your day to boost your overall health.
NEAT Movement
Small movements don’t have to be a full workout. NEAT, or non-exercise activity thermogenesis, refers to movements that are not planned exercise but still benefit your health. Many daily activities fall into this category without you realizing it. Examples include:
- Short walks: taking a one- to three-minute lap every hour of your workday
- Standing at your desk
- Walking to the break room to fill your water
- Mowing your lawn
- Gardening
- Pacing
- Stretching or dancing
If you have a standing desk or walking pad, try using it between periods of sitting. Standing more often increases blood flow to your legs, improves posture, reduces aches and pain, boosts mood and concentration, supports better sleep and promotes bone and muscle health.
Social Workout/Exercise
Accountability helps you stay consistent. Invite friends, family or coworkers for a morning, lunch, or after-work walk. You’ll get your daily movement and social interaction at the same time.
Consider joining a recreational sports league or workout class for a weekly commitment. These activities can introduce you to new people who motivate and help keep you accountable.
Short Bursts of Exercise
Even one- or two-minute bursts of exercise multiple times a day improve cardiovascular endurance, metabolism and heart health. Great times for these movements include while watching TV, cooking, brushing your teeth, filling water, right before bed or first thing in the morning. Short repetitions can include:
- 30- to 60-second plank
- Sit-to-stand 10 times
- Glute bridge or bird dog 8-12 times
- Leg lifts or circles 8-12 times
- High knee lifts, knee pulls, lateral lunges or hamstring curls for 30 seconds
- Squats 10-12 times
- Push-ups 8-10 times
You can also incorporate walking or biking as short bursts throughout the day.
Walk and Talk
Whether you have a scheduled call, need to check in with a friend or family member or need to make appointments, consider walking while you talk.
If you must stay indoors, try any of the small movements listed above during your calls. Get creative and find ways to add a bit of movement to your phone time.
Stretching Breaks
Schedule stretch breaks by adding them to your calendar, setting phone or watch reminders or setting a daily stretch goal and checking it off when completed.
Even brief reminders can help. When your alert goes off, stand up and gently move your legs if you don’t have time for a full stretch.
Join the Slainte team twice a day at 11:10 a.m. and 2 p.m. ET for a quick 10-minute chair flow stretch routine. Follow along from your desk or home. Having it on your calendar can help keep you accountable.
Take control of your day and prioritize your health with small movement breaks. The impact will show in your mental and physical well-being — and you may even inspire those around you.
About the author
Ms. Alexandra Bollinger is a Health and Wellness Coach on the Slainte Fitness team at USLI. She enjoys staying active by strength training and going for daily walks and runs. Ms. Bollinger also enjoys working one-on-one with community members and customers to ensure they are on the right track to living a healthy lifestyle!