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The Secret to Getting Movement in During your Workday

Lately, we’ve all been stuck at home. So moving around seems…impossible.

However, it’s an essential part of any health and fitness goal. So instead of neglecting it, let’s break it down a bit and make this daunting task more manageable. 

Here’s the thing. There isn’t actually one best way to get daily movement in.  You could create the most elaborate plan with “5 minutes of squats between meetings” and “1 hour walk every evening”, but get nowhere.

The secret is choosing something that will work for you. It should be an activity that you enjoy and look forward to. You can’t rely only on purely discipline to keep you going. If you do, I guarantee you’ll fall off the wagon after a short while. 

So that being said, go through the list below, and see which of these jumps out at you and seems like a nice break in your day.

Here are some of the ways that both myself and members I’ve worked with have gotten movement in this year despite the obstacles the pandemic throws.  

  1. Start and end your day with a 20 minute walk.

Did you know that 10,000 steps takes an average of 40 minutes of walking per day? You can chunk it into two walks. In the morning I like to go walk to get some coffee and call a family member. In the evening I like picking a podcast or music to listen to and chill out after work.

  1. Set 5 minute timers between meetings. 

When you have a break between meetings, and you want to hop on social media, pull out a timer instead and pick one of the following bodyweight exercises to do for 5 minutes. Not only will you build up daily movement, but you’ll feel much more energized for your next meeting!

  • Burpees
  • Air squats
  • Push ups
  • Jumping jacks
  • Lunges
  • Planks 
  1. Take a lunch break walk to a local coffee shop 

Sometimes it helps to have an actual destination/reward for your walk. I like to pick a local coffee shop on Tuesday and Thursdays and walk there during my mid-morning break. No matter how bad the weather is, or how tired I’m feeling, the thought of a fresh cup of coffee will always get me out the door. 

  1. Put in headphones, zone out, and either clean or dance!

When you get a 5 minute break, set a timer and either clean your apartment or dance (depending on your mood!) Even simple tasks like folding clothes, doing dishes, and mopping, add up to a good amount of activity! 

Give it a try and see which of these you can stick with. Then try to hit a 5 day streak! Remember, it’s all about creating a habit out of it so that you can get movement in consistently and really reap the benefits. 

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