Step Into the Power of Movement
Updated: Feb 11, 2020
Living an active lifestyle is crucial to living a healthy lifestyle. However, with all the responsibilities that life can throw at us, sometimes the focus on physical activity can fall to the sideline. According to the Center for Disease Control, only 23 percent of all Americans get the amount of exercise that is recommended (1). Think about that, this means that 77 percent of Americans are not getting the adequate amount of exercise recommended. However, being active doesn't mean an intense trip to the gym, it can also consist of small changes made throughout the day. Below are some easy ways you can increase your physical activity throughout a busy day.
1. Take the stairs: We've all taken the escalator or the elevator even though we could have easily walked up the flight of stairs located right next to it. Climbing stairs has so many health benefits. Not only does it help you burn calories, but it also strengthens your leg muscles, and improves your heart rate. A recent study shows that climbing the stairs, even for just a few minutes, can increase a person's cardiovascular health (1).
2. Lunch and Walk: For many of us with office jobs, a lot of the day is spent sitting at a desk. Lunch is the perfect opportunity to turn this around. Get up, take a nice walk in the fresh air and get those legs moving. Just a 15-minute walk can burn between 135 and 200 plus calories. (2)
3. Short Walks, Big Results: Increasing physical activity doesn't have to take a significant amount of time. Even adding a 30-minute walk, will have big results. Going on regular walks is known to lower blood pressure, lower blood sugar levels, reduces the risk of diabetes, reduce your risk of stroke, lowers your risk of cardiovascular disease, increases mood, and is even known to increase digestion. (3)
4. Make a social event out of exercise: Exercise doesn't have to be a solo act. Call up your friends and family and make a social event out of it. When you make exercise a social event, it won't seem like such a chore. Go on a walk with a friend or family member after work, sign up for a Zumba class, go to cat yoga. Exercising doesn't have to be something you do by yourself, it can be a time to spend with the people that mean the most to you. What was once a chore you avoided, can now become the best part of your day. Try it out!
5. DANCE! Did you know that 30 minutes of dancing can burn between 180 to 266 plus calories depending on your weight? According to Harvard Health Publishing, a 155-pound person burns roughly 223 calories in 30 minutes while dancing (2). This number increases with higher weights. So turn on your favorite song, get that body moving, and dance those calories away
1. Blackwell DL, Clarke TC. State variation in meeting the 2008 federal guidelines for both aerobic and muscle-strengthening activities through leisure-time physical activity among adults aged 18–64: United States 2010–2015. National Health Statistics Reports; no 112. Hyattsville, MD: National Center for Health Statistics. 2018.
2. Harvard Health Publishing. (2018, August 13). Calories burned in 30 minutes for people of three different weights. Retrieved from https://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm.
3. Rabbitt, M. (2019, June 25). How Walking 30 Minutes a Day Can Boost Weight Loss, Improve Digestion, and Help You Live Longer. Retrieved from https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/.