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Need To Move More? Try Short Bursts of Activity

By Sandy Schroeder

Most of us know we should  be more active. Staying in, coupled with sitting for work and pleasure, does not really benefit the mind or the body. Desk work, binge watching programs and driving all take their toll.

Hips stiffen, spirits sag, and the glutes suffer while the risk for heart disease, diabetes, blood clots in the legs and high blood pressure goes up.

Breaking loose could begin with short bursts, doing lunges or jumps for 60 seconds. Researchers from the University of British Columbia indicate five bursts of intense activity daily for 20 to 60 seconds can counter the effects of sitting too much.

Drs. Mehmet Oz and Michael Roizen suggest you add 30 minutes of activity as many days as you can and monitor your weight, cholesterol and blood pressure numbers.

Other Ways to Move More

  • Add a treadmill desk or an adjustable computer base
  • Intersperse your work schedule with 15- to 20-minute walking breaks twice a day
  • Stand more while you are on the phone
  • Do walking meetings
  • Activate your family room with a treadmill, cycle, exercise mat or small weights
  • Create some chair exercises and stand-and-stretch routines to do throughout the day
  • Keep a yoga mat by your desk to use on breaks or after lunch

Ways to Move a Lot More

Once you establish better daily exercise routines, it may be time to take a look at you and your family to keep everybody more active.

  • Start with weekend biking around town or to the park
  • Do some nature walks with the whole family
  • Plan a weekend hike
  • Establish a family bulletin board for suggestions on things to do -- then do them!
  • Redo your backyard for soccer practice and shooting hoops
  • Do some weekend work, painting, cleaning, restoring furniture
  • Use music and dancing at home to let off a little steam
  • Teach your kids your favorite sport

Staying active can become a state of mind when you begin to work on it. When you get up an hour early to stretch and take a long walk, you will know you have made the transition. If you do yoga or take another walk after lunch, and head outside during an afternoon break, you will be headed in the right direction. I have some friends who move very little and others who bike every day or walk with a friend every morning. 

Make the move and enjoy the difference.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Goodyear, Ariz.

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