As we dive into this colder season, it’s all too easy to rush home, wrap ourselves in blankets, and just chill after a long work day. But let’s face it, staying active is vital for our health.
If you’re lounging on the couch way more than you should, your body is missing out on essential activity. The longer this goes on, the clearer it is: it’s time for a change!
Keiren Douglas, a personal trainer over at Nuffield Health, points out just how risky a sedentary lifestyle can be and shares awesome, easy ways to get moving.
So, What Exactly is a Sedentary Lifestyle?
“A sedentary lifestyle refers to spending most of your time either seated or lying down, with very minimal movement, whether you’re at home, in the office, or even stuck in your car for hours,” explains Douglas. “If you’re clocking in under 150 minutes of exercise in a week, that qualifies as sedentary, not just a simple day off.”
How Does Sitting So Much Affect Us?
“In the short run, too much sitting can lead to issues like stiff muscles, sore joints, and poor circulation thanks to lack of movement,” says Douglas. “You’ll end up burning far fewer calories throughout the day and may even throw your posture off track.”
The long-term results can build up, leading to weight gain and serious health issues down the line.
“Over time, bad posture can turn into chronic pains in your neck, shoulders, or back,” adds Douglas. “Plus, a lifestyle that includes lots of sitting can drain your energy and increase stress levels. It’s super tough to manage your weight, so gaining pounds might become more common for you.”
Your everyday fitness levels will tank too, making day-to-day tasks like carrying groceries, cleaning, or even climbing stairs feel like a huge chore.
What Makes It Hard to Move More?
Douglas notes, “A lot of people feel overwhelmed when they think about revamping their entire lifestyle and getting fit. Many are already stuck in low-energy modes with sore bodies and might not know proper ways to exercise or how much to do. “
What Happens if You Push Too Hard, Too Fast?
“Our muscles, ligaments, and tendons need time to strengthen. If someone jumps into exercise too suddenly, they risk injuries,” Duoglas warns. “Our bodies adapt slowly, so it’s wiser to ease into more activity gradually.”
Seven Ways to Boost Your Movement:
- 1. Start with a Daily Five-Minute Walk
The beginning of your movement journey. “Five minutes a day is a fantastic way to initiate movement,” comments Douglas. “It sets a standard for exercise and helps keep it as a habit. Plus, five minutes is quick enough that you can’t really complain about time! You can bump it up to ten minutes and gradually build from there.
- 2. Create Movement Anchors
“This means linking an everyday task to a small movement,” notes Douglas. For instance, stretch while brushing your teeth or take a walk on your lunch break, or even stand up during TV ad breaks.
- 3. Choose to Move More
Make conscious movement choices! “Examples of incidental movement include parking farther away from your destination, carrying groceries in multiple trips, or opting for stairs instead of the elevator,” says Douglas.
- 4. Stretch Every Morning
“A quick 30-second stretch in the morning can do wonders,” suggests Douglas. Simple movements focusing on your hips, neck, or shoulders can be a brilliant start.
- 5. Gear Up for Activity
“Get ready for a good day ahead by laying out your comfy workout shoes or choosing an engaging audiobook for your walk,” says Douglas. “The less resistance you have, the easier it’ll be to start.”
- 6. Celebrate Your Small Victories
Cheers for every step forward! “Recognize that each move counts! Acknowledge your efforts daily and remind yourself what drives you,” emphasizes Douglas.
- 7. Think About Hiring a Personal Trainer
“I’d always suggest getting a personal trainer to someone keen on boosting their movement and health,” advises Douglas. “We can assist you in setting manageable goals and gently promote your progression while keeping you inspired throughout the journey.”
