Four Ways To Incorporate Movement Into Everyday Life

Staying fit and active is a crucial part of maintaining a healthy lifestyle, but finding the time to fit this into your daily routine can be a challenge, especially if you have a busy life and are juggling multiple responsibilities.

Fortunately, there are a number of ways that you can add movement into your life without spending too much time or effort.

In order to help you stay in the best shape, we have put together four top ways to help you incorporate movement into your daily life.

1. Create a commute.

One of the easiest ways to add some exercise to your daily routine is to create an exercise commute for yourself.

* If you head out to work each day this is easy enough. You can get off the bus one stop early, park a little way from your office, or, ideally, walk to work and back. This is an easy way to boost your steps.

* If you work from home, you can add an exercise commute into your daily routine with minimal effort.

* Each morning, before you hit the desk, head out of the house, walk around the block, and then head to work. Not only will this help you to be more active, but it can also be useful for establishing a clear work/home boundary.

* Try an app or smartwatch to count the steps that you take on your commute. You will be amazed at how much of a workout you get!

2. Invest in a standing desk.

One reason we have a sedentary lifestyle is that we spend all day hunched over a desk. This is something that many of us are very guilty of.

* A great alternative is to invest your cash in a standing desk. These are designed to be adjustable to your height, and allow you to work as normal while standing.

* When you are standing for long periods, you will be working the muscles of your body, and are more likely to move as you do so.

* If a standing desk is not possible - for example, if your office will not allocate the budget - you can also opt for a small “under-desk” bike. These allow you to move while sitting and can make a great alternative to a standing desk.

3. Set a timer.

It is easy to get lost in your work, so make sure that you set a timer - ideally for every thirty minutes - to stand up from your desk, stretch, and take a few steps.

* This will also offer benefits for concentration and focus, and so is a double advantage!

4. Dance it out!

Sometimes, you just have to move, and what better time than when you are waiting? Next time you are waiting for the kettle to boil, the phone to charge, or the coffee to pour, set your phone to loud, pick a tune, and just dance!

* This is also guaranteed to boost your mood. Everyone's a winner.
Taking the time to move is crucial for helping you to maintain good mental and physical health, and should be a major priority throughout the day. Put these four tips to work in your life and watch as you feel better throughout the day.

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Cheers, Helene Malmsio

Related Reading: Home Fitness program for beginners

A Beginner’s Guide To Low Impact Exercise

You know that exercise can make you healthier. However, you may have issues that rule out running or playing basketball. Low impact movements are one way to protect your body while you work out.

Activities like walking can help you enjoy a higher quality of life if you’re living with chronic medical conditions. They also can give you options when you want a gentler workout from time to time. Learn more with this introduction to low impact exercise.

Benefits of Low Impact Exercise

High intensity workouts receive a lot of attention, but you can enjoy the advantages of being active without sprinting or jumping rope. Remember that low impact workouts can be highly effective.

1. Protect your joints.

One of the most common reasons for choosing low impact exercise is preventing damage to joints, bones, and connective tissue. Even if your knees are healthy, they might like a break from running on sidewalks.

2. Lose weight.

Excess pounds are another thing that stresses your bones. Rely on low impact workouts to burn calories while you slim down.

3. Condition your heart.

Multiple studies confirm that low impact exercise can reduce your risk of heart disease. Depending on your fitness level, you can take it easy, or work at elevating your heart rate.

4. Have a safe pregnancy.

Your doctor may recommend switching to low impact movements when you’re expecting. Current guidelines suggest at least two and a half hours of aerobic activity each week for healthy pregnant women.

5. Speed up recovery.

Prevent overtraining and injuries by taking days off to rest. You might do CrossFit four times a week, and walk or take Zumba classes in between.

Ideas For Low Impact Workouts

Any activity that allows you to keep one foot on the ground qualifies as low impact. While that often means gentler workouts, you have a wide range of options, and strategies for increasing the intensity.

1. Walk more.

It’s convenient, simple, and free. Walking is also a great way to start moving if you’ve been sedentary for a while.

2. Ride your bike.

Cycle on a machine or outdoors. For an extra challenge, adjust the settings, or pick a route that sends you up hills.

3. Row your boat.

Moderate paddling burns about 400 calories while you’re sitting down. It tones your whole body too.

4. Do yoga.

Enjoy the mental and physical health benefits of practices that connect your body and mind. Yoga, Pilates, and Tai Chi enhance your balance, and increase strength and flexibility.

5. Lift weights.

Resistance training builds muscle and helps you burn more calories even when you’re at rest. Visit a gym or buy dumbbells you can use at home. Do body weight exercises like pushups during TV commercials.

6. Swim laps.

Exercising in water is low impact even when both feet leave the ground. That’s because the water supports your weight. For variety, try aqua aerobics.

7. Squat and lunge.

Some of the toughest lower body exercises are low impact. Experiment with different varieties of squats and lunges to keep your workouts interesting and productive.

8. Climb stairs.

Real steps or machines are another way to challenge your lower body. For beginners, buy step platforms that you can adjust, and use for a variety of exercises.

9. Speed up.

Your body adapts to any familiar activity, so you may have to try new things to continue seeing results. One of the easiest ways to increase intensity is to move faster. You might want to add arm movements too.

Most adults can enjoy a variety of safe exercises that will accommodate aging and other physical limitations.

Talk with your doctor about your individual needs, and how low impact workouts may help.

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