What are you doing right now, being still or something else? If you are not moving around, you may be suffering from a sedentary lifestyle. As explained by the American Heart Association, increasing physical activity does not mean a person must train in a state-of-the-art gym. Take a moment and think about how many times a day you get up and move around.
If you work a desk job, chances are you are living a pretty sedentary lifestyle. Many people are appalled to learn just how much activity they should be getting in everyday, because they know they aren’t. You might think that in order to get that much exercise in, you need to be in the gym every evening, training hard, but that’s not true!
Upping your physical activity doesn’t have to mean training in a fancy, state-of-the-art gym. The simplest steps have a dramatic impact on health, and it’s absolutely possible to improve your activity at home, work or during recreational activities. To increase your level of physical activity, see a physical therapist, and start following these tips today! Our innovative care strategies at Motion Works Physical Therapy will help you find quick relief.
1. Get off the bus a few blocks early.
If you’re trying to get more steps in each day, an excellent idea is to get off the bus a block or two earlier than you normally would. This might not be possible for those that drive to work or the store, but provided that towing restrictions aren’t applied, they still have the option to park a few blocks away and walk to the entrance!
2. Do your chores.
One of the best and easiest ways to improve physical activity begins at home! Do your own chores, regardless of whether they are indoors or outside. Sweeping, mopping, mowing the lawn, and raking leaves are all examples of chores that can get you up, moving around, and stretching your muscles. Of course, always be vigilant of your surroundings, especially possible dangers that may result in an injury.
3. Get a standing desk at work.
The Mayo Clinic states that sitting for prolonged periods is associated with a dramatic increase in risk of premature death. That’s scary to think about, especially if you’re sitting as you read this! Instead of sitting for too long, consider standing to perform work at your desk or computer. You might even want to look into investing in a converting standing desk. This kind of desk raises your workstation, and it allows you to sit and rest when necessary.
4. Dance like no one’s watching!
Dancing is exercise! Dancing stimulates the body’s cells, and with time, a person’s endurance increases. Playing music while walking or running outside also helps pass the time and encourages you to continue. Music has been shown to help people with mental health problems, such as Parkinson’s, control their movements and walk more, according to the National Institute of Health.
5. Let a physical therapist organize an exercise program for you.
Improved physical activity during physical therapy reduces risk for coronary and cardiovascular problems, reports the American Physical Therapy Association’s PT in Motion. For those that have already suffered a major cardiovascular event, such as a stroke, improving physical activity during physical therapy, reduces your risk for several health problems.
6. Find some smartphone apps to get you moving!
Although it’s important not to stay on your phone all day, there are thousands of apps available on iTunes and Google Play that promote an active lifestyle. Google Fit can coach and actively remind users to get up from a sitting position, move around, drink water, and more! Google Fit also tracks movement with “Move Minutes’ Goals,” which help people see their progress. An added plus? Many apps are totally free to download and use.
7. Park at the back of the lot.
You’ve probably heard this one before, but parking further away from entrances to stores or even the workplace is a great idea! Doing this means you’ll have to get in more steps to reach your destination. As a result, heart rate increases, and with continued activity, cardiovascular muscle tone improves. This has the same connotations as getting off your bus a few stops early, or walking on a treadmill. Our trained physical therapists are dedicated to helping you achieve a pain-free life.
Call Us Today For An Appointment
A sedentary lifestyle comes with significant health risks, but the good news is that you can turn things around on your own today by utilizing the 7 tips above. People who make it a point to get more physical activity in may have longer, healthier and even happier lifespans!
Call our office to learn more about how you can improve your physical activity. We’d be happy to schedule a physical therapy appointment for you today!
