Regular exercise is essential for our physical and mental well-being. In the past, staying active was easier because daily survival required a lot of physical effort. But nowadays, many of us have office jobs that involve sitting for long periods.
It’s not just work that keeps us seated; leisure activities like watching TV, meeting friends at a pub, playing online games, or reading also contribute to our sedentary lifestyles. While there’s nothing wrong with enjoying these activities, we should try to move around during our downtime.
Here are some simple ways to add more activity to your routine:
1. **Walk to Communicate**: Instead of sending an email to a colleague, walk over to their desk. This not only gets you moving but also helps build relationships. Just be mindful not to disturb them too often.
2. **Stay Hydrated**: Drinking water regularly is important. Set hourly reminders on your phone to get up and grab a glass of water. If you’re in an office, offer to get drinks for others too. This will increase your steps and give you more opportunities to move, plus the extra water intake means more bathroom trips, which is another reason to get up.
3. **Reminders to Move**: It’s easy to get engrossed in work or entertainment and forget to move. Use browser extensions or apps that remind you to take breaks. Pomodoro timers are a great option as they divide your work into intervals with short breaks in between. These reminders can nudge you to stretch or walk around.
4. **Active Commutes**: Find ways to add physical activity to your commute. If you take public transport, walk to the next stop or get off one stop early. If you drive, park further away from the entrance. Feeling more energetic? Try cycling or walking the entire way to work, which can also save money on transport costs.
5. **Wearable Technology**: Fitness trackers and smartwatches can help you monitor your daily activity. They can track your steps and remind you to move if you’ve been inactive for too long. Many devices, like Fitbit, allow you to set hourly step goals and will alert you if you haven’t met them.
Incorporating these small changes into your daily routine can make a big difference. The key is to start. Why not begin today?
