a girl doing exercise
Moving your body on a regular and frequent basis is essential for optimum health. On the other hand, sitting may develop a habit that harms both the body and the mind in those who do not feel the need to exercise. Here are some simple suggestions for incorporating more activity into your daily activities.
1. Include some exercise breaks in your budget.
Make a concerted effort and set achievable goals, advises Tatiana Warren of Just TATI in Baltimore, Maryland. For example, instead of sitting for an hour, establish a goal for yourself to get up and walk about for 10 minutes every hour. She believes that schools and companies may be innovative in incorporating these breaks throughout the day.
2. Provide yourself with exercise prompts
Do you forget to get out of bed? Set a timer if necessary. Allow it to serve as a reminder to “break up” an hour of sitting with a handful of minutes of walking or more exercise, according to Aaron Kandola of University College London.
If you’re watching TV, Hallgren advises, “simply get up when there’s an ad break.” For example, you may take a slight pause to complete a simple job (such as emptying the dishwasher or picking up the dog’s toys).
3. Make do with what you’ve got.
“If the weather is beautiful, you should get out,” Warren advises. Even a simple stroll around the block might be beneficial. Plan for alternate exercise choices if the weather is poor.
Warren enjoys jumping rope in her high-ceilinged flat. However, even in a tiny space, you could stand and stretch. Dance around the room or jog in place for a few minutes. Alternatively, try short internet exercise videos. The Lake County YMCA in Ohio, for example, offers free eight- to 12-minute kids’ yoga DVDs. Star Wars, dinosaurs, and the rainforest are among their themes.
4. Make use of the buddy system
Collaborate with friends to remind one another to stand up and stretch. Or, when you’re on the phone, remind each other to exercise. Involve your family as well. Warren claims that her cousins’ family enjoys playing board games. During the games, though, kids frequently stand to grab for something or even jump. She claims that no one can sit motionless for long.
5. Maintain your position by standing or walking in place.
Consider standing if you’re viewing something, such as a video or TikTok. Try dancing to the beat at least once every 20 to 40 minutes if you listen to music. If you’re working on a computer, position it on a higher surface (such as a dresser or tabletop), so you can stand. If you’re on the phone, take a walk around the room as you converse for some exercise.
6. Advocate for improved policies
According to Warren, school is an excellent location to begin breaking up long periods of sitting with exercise. And creative breaks may be enjoyable. Inform your teacher, guidance counselor, or administrator of what you’ve discovered here. Propose a school-wide trial policy, or even a competition, to get everyone going. Moving more has the potential to benefit everyone.