Lots of people believe that in order to stay in good shape, they have to spend 2 or more hours a day working out or going to the gym. This is the reason so many people claim they don’t have time to exercise, as well! The thing is, staying active and physically fit doesn’t have to claim hours out of your day. There are a few things you can do starting today that can drastically improve your life and health!
Our innovative care strategies at Advantage Physical Therapy Integrated Wellness and Employment Services will help you find quick relief. Contact Advantage Physical Therapy Integrated Wellness and Employment Services today to learn more tips and tricks to become a healthier you!
1. Make special errands up
You can make yourself get up and run errands as a way to stay active throughout the day. Trying out fitness technology can be really motivating as well — ever heard of Fitbits? If these little gadgets have taught us anything, it’s that a hundred extra steps here and there really do add up. Another greate idea — use a smaller glass for water or a smaller mug for tea. This way you will most likely have to return to your kitchen more often for a refill. Make a point to go down the hall to talk to your coworker about projects, or make a trip upstairs for office supplies.
2. Invest in some small fitness equipment and keep it near your desk
Do you have a yoga mat? Put it near your desk or work space to use during the day. You can also place your 5-pound weights under your bed or in an area you walk into often. Hang your resistance bands on a hook in your kitchen or foyer. This way you’ll see them when you walk into that room and you’ll be more likely to do a few reps and exercises while watching TV or waiting for your food to heat up in the microwave.
3. Chores can help you with your fitness, too
Getting half an hour of of chores completed each day equates to a much cleaner, organized space. It can also help you out with your fitness journey! You can get a whole sink full of dishes done in that time, not to mention sweeping, vacuuming, mopping, or weeding your garden. These tasks can be dreaded but if you remember that doing them also burns calories and strengthens your core, it might help you feel more eager to attack them once and for all, and stop procrastinating. Just think how great you’ll feel once your home is clean, too!
4. Take the stairs, AND the furthest parking spot
Obviously it’s easy to take the shortest, fastest route to save yourself time. However, ask yourself if the time you saved by parking a few spaces away from the front of the store really added any value to your health.
Park as away from work or the grocery store as possible (preferably the end of the parking lot!) so that you have to push your shopping cart or carry your bag a greater distance. Also, when you’re at work, (unless you’re seriously late for a meeting,) take the stairs instead of the elevator!
5. Use an ergonomic standing desk
You might be thinking “A standing desk? But don’t all desks stand?” Yes, they do, but a standing desk allows you to stand up while you’re working! It’s much healthier to stand in place and work than it is to sit for 8 hours a day in front of your computer, especially if you’re prone to hunching over. There are tons of brands out there that sell standing desks as well as collapsible extensions you can place on your regular desk when you’d like to take a break from sitting all day.
With a standing desk, you burn more calories, you hunch less (eliminating shoulder and neck pain), and your fitness levels are boosted. This is because your blood sugar will remain more steady after a meal, which encourages more movement.
6. Walk to lunch
If you’re at work, choosing a healthy restaurant or marketplace for lunch instead of going to the cafeteria is a great option. If you bring lunch from home, go on a short 15-20 minute walk before you return to your desk to eat. For those of you working from home or retired, taking a walk around your neighborhood or to a local grocery store to get food together for a meal is an equally effective option. Do you live out in the country or the suburbs? Pretend that your daily walk is the “fee” you have to pay in order to get into your kitchen and make that sandwich.
7. Talk to a physical therapist
Physical therapy is a safe and natural way that you can address your various aches and pains that are keeping you from getting the right amount of exercise you need. Many physical therapist sessions are considered a work out because of all the stretches and exercises your therapist will have you complete. Therapy can help you meet your weekly cardio or endurance goals!
According to The National Institute of Health, being active has been shown to have many health benefits, both physically and mentally. Your life span can even be lengthened. If you find yourself avoiding physical activity because you’re in pain, know that there’s help out there for you.
Physical therapists will also give you daily tips for changing up your everyday habits for a healthier, more active lifestyle. Tell them about your daily routine so that they can get a better idea of what your fitness activities are. If you suffer from chronic pain, your PT can show you how moving in certain ways can reduce or even eliminate your physical challenges.
Call our office today!
Fitting more activity into your life doesn’t need to be hard. Contact Advantage Physical Therapy Integrated Wellness and Employment Services today to see how physical therapy can help you live a pain-free and more active life! Our physical therapists are skilled and talented individuals who will listen to your concerns and create a plan of action to treat any pain condition you may have.
