Every Step Counts: Easy Ways To Stay Active

Adding more movement to your day can boost energy levels, reduce stress, improve sleep, decrease feelings of depression, and help maintain healthy blood pressure and blood sugar levels. While it’s easy to read about the plethora of benefits exercise can provide, it can be challenging to put this into action.

So, how do you begin? Implementing small changes into your routine is the best way to start forming new habits. Over time, you’ll find that becoming more active can improve your physical, mental, and emotional wellness!

Small Steps Make A Difference

• Dress Smart – When possible, wear comfortable shoes and clothing. You will be more inclined to move.
• Start Slow – Gradually build up to at least 30 minutes of exercise per day (or the amount recommended by your doctor).
• Keep Reasonable Expectations – If you have a chronic health condition, check with your doctor before beginning any new health program.
• Make it Fun – Find an activity that you enjoy; this will help you sustain your daily routine for the long-term.
• Celebrate Milestones – Keep a record of your goals and accomplishments so that you can look back and see how far you’ve come!

Stay Active At Work

• Take a walk on your lunch break. Don’t focus on the steps or the minutes; simply focus on moving more when your schedule allows.
• Stuck on calls or need a break? Stand up and do some basic strength or balance exercises such as squats, calf raises, tree pose, and chair pose.
• When you start to feel restless sitting at your desk, stand up and touch your toes. While standing, you can easily do a few repetitions of lunges with both legs.
• Whether you’re using a standing desk or taking a moment away from screens, march in place or pace in a circle to get the blood flowing.

Stay Active At Home

• Run in place for 30 seconds during commercial breaks
• Dance for the full length of your favorite song
• Stand up and sit down ten times while you’re watching TV
• Complete arm circles forward for 30 seconds and then backward for 30 seconds
• Do a full-body stretch or some yoga poses before bed
• Clear your mind after work by taking a walk around the neighborhood
• Work on outdoor projects such as mowing the lawn or gardening

Recommended Amount Of Exercise

• Aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity (a combination of both works too!)
• At least twice a week, add a muscle-strengthening activity such as weights or resistance.
• Are you starting from scratch with an exercise routine? Begin with simple and realistic exercise goals. Then, gradually increase intensity over time!