Top 10 Tips for HOW to move more, more often

In my previous blog post we discussed WHY we need to move more and more often but it's often easier said than done. When working from home it is not always practical to keep leaving your desk! And when you're watching a really thrilling sports match it tricky to pull yourself away from the screen, and the sofa!

Here are my Top 10 simple tips to make it easier to get more movement into your day!

1) Active Ad Breaks

Make the most of the advert breaks when you're watching TV. Even if you just stand up and have a stretch off, it will break up your sedentary sitting time!

2) Reminder to Move

Set up 'reminders to move' on your fitness tracker, download an app or set your own timer ('Stand Up! The Work Break App' is a good one). We should be aiming to move at least every 2 hours for health benefits. Studies also suggest taking regular, short breaks from work can increase your productivity so it's a win, win!

3) Do the Dishes

Stop putting off those pesky cleaning tasks. Keeping on top of your household chores by doing small tasks daily, rather than saving it all for the weekend, is a great way to keep moving.

4) Walk and Talk

Do you need to be sat down to take that phone call? Why not try standing or pacing while talking on the phone or, even better take the call outside!

5) Track your Steps

Set a daily target and make sure you're hitting it every day. Don't let the weather put you off, we can still step it out indoors! Why not challenge your family and friends to see who can get their steps in first OR who can do the most!

6) Standing Meetings

With most of our meetings now being virtual, it has never been easier to take meetings standing up. Find somewhere slightly higher to prop your laptop or i-pad and stand for the meeting instead of sitting. Standing during video calls also makes it easier to breathe and move, in-turn increasing your energy and making it easier to connect with others. Not exactly moving more but it is reducing our time spent sedentary.

7) Stay Hydrated

More water equals more toilet breaks. You will be sure to get up and move if you really have to!

8) Lively Lunch Breaks

Get away from the desk on your lunch breaks, go outside or just to a different room to get moving. If you usually take a 30min lunch break use your time wisely, it will take around 10-15mins to eat, so spend the other 10-15mins walking, stretching or even just standing.

9) Shop local

Supporting local businesses is more important than ever at the moment but it is also a great way to help you get more steps in by walking to the shops to pick up your essentials. If you live too far away try just parking a little bit further away next time!

10) Wait Wisely

Whether you're on hold or waiting for the microwave heat up your dinner; instead of heading back to your desk, stand up, move, do some counter-top press ups, calf raises or squats! Move more, more often!

BONUS TIP:

Put on your favourite song and DANCE! dancing in the kitchen for a couple of minutes is my favourite way to, not only get moving, but also boost my mood!

Let me know if you find any of these tips useful!

Is there any thing you already do daily to get moving?