When was the last time that you took a break? Two hours ago and still sitting and staring at a screen? It’s time to take a break now. Walk to the kitchen to get a glass of water or just walk the stairs up and down. Let’s move!
Everyone knows that moving is healthy. But still many of us don’t move enough. We can blame modern western society. Getting out of bed after sleep, sitting on the dining table for breakfast, getting into the car, driving to work and sitting at our desk for hours. Taking the car again to drive home, eating dinner at the dining table and completely exhausted from the day, relaxing on the couch to watch television before going to sleep again.
For a lot of western people life seems to be like this (a bit exaggerated of course, but still). We all know a lifestyle like this isn’t healthy. Even though we don’t have to walk for days anymore to get a nice place to sleep and to find our food like in the past, our body is not prepared for a sitting lifestyle. Modern life developed so quickly, but our bodies are not adjusted to this lifestyle.
Benefits of movement
The only thing we can do is to get moving. Small movements will definitely have an impact on your physical and mental health. Some benefits of movement:
- By moving, you are strengthening your muscles for better stability, coordination and balance. Stretching is also good for your muscle health.
- By walking 30 to 40 minutes a day for three times per week, you can regrow the structures of the brain linked to cognitive decline in older adults.
- Movement is good for the heart. By improving the health of your heart, you can reduce the risk of heart diseases.
- It keeps your lungs healthy by improving the cardiorespiratory endurance. Breathing exercises are also a good way to get healthier lungs.
- Moving is good for your bones. It results in durable and denser bones. Try some yoga, walking or weight training.
- It can help you sleep better.
- It can improve the flexibility and function of the joints. Yoga is good for this.
Ten things you can do to move more
This was only a small part of the benefits of movement. To inspire you and to let you know it is easy to make some small adjustments in your daily life, I made a list of ten things you can do to move more on a day:
#1 Give your car a break and just walk or go by bike to the supermarket to get your groceries. Or even better: don’t buy a car at all. In that case you don’t have another option.
#2 Take the stairs instead of the lift. A simple solution with many healthy benefits.
#3 Turn on your favourite song and dance! A funny and easy way to get moving and raise your heartbeat.
#4 Practise your balance. Try to brush your teeth standing on one leg. One minute one leg and the other minute the other leg. Or two minutes on one leg in the morning and two minutes on the other leg in the evening.
#5 Do you have a pet? Make some time in the morning and in the evening for quality playtime. Run and play. Throw a ball or use a playing rod with feathers. In the meanwhile you can do some jumping jacks or squats. Just be playful and challenge yourself. Happy pet and happy you!
#6 Train your core. Before dinner, set a timer for five or ten minutes, turn on some music and go for it. Full focus only on core training. You can do this!
#7 Take a walk during your lunch break, instead of sitting at your desk.
#8 Put a timer every 30 or 60 minutes so you can stand and move. You can get a drink, go to the toilet or do some stretching.
#9 Walk inside your house. It is not always necessary to go outside to get more movement. Just do some routine tasks while walking around in the house. When you listen to a podcast, when you have a phone call or learn a language via an app, just walk around.
#10 Put your laptop on a higher surface, watch a series while walking back and forth, you can watch when you stand, just make some movements or do some stretching.
Just play
Just be open-minded, playful and creative. There are so many small things you can do so you get some more movement during your day. These small changes have a positive impact on your health. Do you want more? Get a smartwatch and improve your health. What do you do to move more on a day?
Jane Regina Sauer 