Chances are you probably are sitting down while reading this post. If you’ve been sedentary for a good portion of the day, we encourage you to get up and move right now!
Unfortunately, many of us spend a good portion of our day sitting down, and that’s not good for our health. It’s important for us to add more activity into our daily lives before our health starts to suffer from our sedentary lifestyles.
Understand the Risks of a Sedentary Lifestyle
Although you probably already know that you need to move more, you might not be completely clear on the risks of a sedentary lifestyle. Let’s be clear, the risks are big. Our bodies were designed to be active, and if a good portion of your day involves sitting in a chair or lying around, we are inviting the negative effects of being too sedentary.
Even when you understand the risks of a sedentary lifestyle, it can still be hard to get motivated to make the necessary changes. If you have already developed heart disease, cancer, diabetes, or have become overweight, you should talk to your health professional first for recommendations on the safest ways to get moving.
Let’s look at a couple of ways you can get started.
Change Your Mindset
Your mindset can have a major impact on our health and physical well-being. Exercise can improve your body image, resilience, and quality of life. Don’t force yourself into a vigorous workout if you’re not ready. Listen to your body, do what feels good, and eventually you will find your groove. Every bit of movement helps.
Once you shift your mindset and look at things differently, you will be surprised by the number of opportunities available to move either a portion of or your entire body. It’s not just about losing weight, it’s about gaining confidence and strength and losing the lifestyle and mindset that got you there.
Integrate Small Changes into Your Daily Lifestyle
There’s a saying that “we make time for the things we really want to do” and it is so true. Start with small changes and work your way up. If you really want to make some positive changes toward moving more, you will find a way. Some examples of changes you can integrate into your daily lifestyle include:
- Walk or march in place.
- Stretch while waiting for food to heat up in a microwave.
- Set your fitness device to remind you to move once an hour.
- Get up and dance each time an upbeat TV or radio commercial is played.
- Use a standup desk for a few hours if you are deskbound for much of your workday.
- Help your children or grandchildren get more exercise by running and playing with them.
Give some thought to occasions when walking instead of driving or walking up or down steps instead of taking an elevator would be a better choice. You may have viewed these moments as a waste of time in the past; now you can use them to your advantage as opportunities to be more active.
Old Habits Take Time to Change
Rome wasn’t built in a day and you won’t miraculously change your habits overnight. Your mindset will be a big factor in how long it takes before you get up and move consistently throughout each day. Discover what works best for you to help you show up and be ready to do the work. It will take a conscientious effort.
An accountability partner could help keep you motivated. If that’s not possible, try using an app or timer that will remind you periodically to get up and move. Be patient with yourself and make changes gradually until they become part of your daily routine.
You can do this!