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Moving More Is A Must!

Polly Pitchford - Tuesday, May 06, 2014

If you are reading this blog I would like you to stand up.  Go on.  Stand up.  Ok, now shake out one leg.  Now the other. Now give both arms a shake.  Roll your shoulders back with a big inhale and exhale.  Good.  You may now sit down.

You just did one of the most important things you can do during your work day for long range health.  Done consistently, that little bit of movement relieves neck, shoulder and back pain, re-energizes and de-stresses the body and reduces risk of all the sedentary diseases!  Think about it, this modern epidemic of heart disease, obesity, diabetes, hypertension and some cancers are rooted in our sedentary lifestyles.  In order to reverse this trend I've started changing my message of fitness from "exercising more" to "moving more".  It's great to exercise, don't misunderstand, but it's REALLY important to think of your activity across the day.  For those of us who have an office job I offer a few tips on breaking up those long periods of sitting at our desks:

  • Get Up Offa That Thing - Set an alarm for every 30 minutes and just stand up and shake out your arms and legs, do a couple of shoulder rolls and perform a few chair squats.
  • Push Ups - Before you begin a new project perform a set of pushups off your desk, until fatigue, then clasp your hands behind you and lift them away from your body for a good stretch.
  • Take a 15 minute walk before your workday begins, during your lunch hour, after work and/or after dinner.  I promise you those 15 minutes add up to great health benefits.
  • 2 Flights of Stairs - It's been said that a good marker of baseline fitness is to be able to walk up 2 flights of stairs without being gasping-for-breath winded.  Start with 1 flight of stairs and then take the elevator the rest of the way up.  

The message here is to move more during your work day.  And if your boss starts questioning you about getting up from your desk more than usual then just grab a piece of paper, wave it in the air as you walk away saying, "I've got a piece of paper", say it with urgency, and no one will question you!  The result of all this added movement is a stronger, more energized, more focused, less stressed you!!!

In Health,

Polly

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