Movement matters and for good reason. Movement, even simple movement such as walking, can aid in weight management, help us accomplish everyday activities, improve brain health, increase longevity, reduce the risk of disease and strengthen bones and muscles. It’s no surprise why individuals living in Blue Zones live to be centurions - they remain active throughout their entire lives.
Besides the physical benefits of movement, daily movement can also benefit mental health. It’s clear movement is important, but if you are working from home or simply find yourself in an endless cycle of sit, stay, repeat, here are some creative and easy ways to add in more movement at home.
#1 Climb the Stairs
An easy way to move more at home is to climb the stairs. Whether you live in a multiple story apartment building, condo or private residence, climbing the stairs is a great workout if you’re looking for some indoor cardio during the winter season. Whether you climb the stairs once, twice or a few times, put on your favorite music or if you’re planning a longer indoor climb, pop in a podcast to pass the time while you move.
#2 Do Some Chores
It may sound simple, but completing chores counts as movement. Cleaning, dusting, mopping, mowing the lawn, planting flowers or plants, raking leaves, sweeping and vacuuming all count as movement. Besides clocking some steps towards your daily movement, you will also be accomplishing some household tasks. Talk about a two for one!
#3 Set a Timer
It’s easy to get lost in an assignment or project and lose track of time, so to make sure you move, set an alarm on your phone for once an hour. Every time it goes off, get up and move for at least five minutes. You may even consider setting a timer so you remember to get back to work. Take a moment to help unload groceries or go for a walk around the house, but find a way to move for at least five minutes every hour.
#4 Take a Walk
Another super simple way to move more at home is to walk. Instead of sitting at your desk during conference calls or other phone calls, walk around instead. Walk around inside or outside around your yard to catch a breath of fresh air and some sunshine. If walking during work calls is not possible, use your lunch hour to go for a walk. It doesn't have to be long, just a simple walk around the block or your neighborhood. You may even opt for a slow stroll after dinner. Need some extra motivation? Ask a family member to join you or grab your dog. Your furry friend will thank you for the extra exercise.
#5 Use a Standing Desk
When working, many of us choose to sit at a desk or table, but instead of sitting, use a standing desk to work. If you don’t have a standing desk available to you, look for a high table or simply use your kitchen counter or dining room table with a few stacked books to create an elevated area for your computer so you can stand and work.
#6 Watch and Move
If you find yourself sitting in front of the television, consider watching and moving. Hop on the treadmill and walk, sit on the rowing machine and row or do some simple body weight movements while you watch TV. Body weight moves like lunges, push ups, sit ups and squats are all great go-to options.
When finding ways to add in more movement at home, get creative and keep it fun. Pick an option you enjoy so you stick with it and use these six simple ideas the next time you find yourself sitting and get a move on!