9 Sneaky Ways to Incorporate Movement in Your Daily Life

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A woman doing yoga and the words "9 sneaky ways to incorporate movement in your daily life" for vein health

You might have heard that a sedentary lifestyle is not good for your health and you should exercise to stay active. But a sedentary lifestyle is less about a lack of exercise and more about the amount of time you spend not moving in your day. If you exercise for an hour and spend the rest of your day sitting in a chair, you are not completely solving the problem. Additionally, it is important to move all parts of your body, not just the same parts over and over again. [1]

To break the cycle of a sedentary lifestyle you not only need to focus on moving more but doing a variety of different movements to really get your body working. This can be achieved by thinking of your daily routine and which body parts you use most often, and then use the parts of your body that may be neglected. Our bodies are built to move but our lifestyles may get in the way of actually getting active. Much of our daily lives are filled with sitting activities, such as driving, working at a desk, watching TV, reading, playing video games, and eating. These sitting activities may not be going anywhere, but we can take action to become more physical throughout the day.

  1. Think about moving

Start your day with the mindset to move more. Sit less and stand more. Park away from office or store so that you walk more. Walk to talk with a coworker instead of emailing them. Do some exercise while you watch TV. Stand up when you talk on the phone. Turn informal meetings with coworkers into short walks.  Replace a coffee break with a brisk 10-minute walk. Take more steps and stairs. There are many more ways to sneak more movement into your daily routine. Begin each day with a move more mindset, and you will find more opportunities to do it.

  1. Reduce couch time

With all the fantastic TV shows and movies that are available to stream, it’s not a secret why we spend so much time sitting on the couch. You can incorporate movement into streaming your favorite shows by sitting on the floor and doing simple stretches. Incorporating yoga can help stimulate blood flow and improve overall circulation throughout your body.

  1. Fidget yourself

Fidgeting is good for your health. So, jiggle your legs, flex your toes, and wiggle around in your chair. A report published in the Washington Post that looked at the mortality rate of over 14,000 women aged 35 to 69 found that the group with the lowest level of fidgeting had a higher mortality rate. Fidgeting apparently seems to be a healthy, everyday habit. [2]

  1. Do pushups

A simple pushup works for your chest and arms but if you are able to hold your body in a perfect line throughout (plank position), it will work your core and glutes. Try to do stay in plank position for 60 seconds, and keep increasing this every day. Even a few seconds a day can help strengthen leg muscles that are not always used.

  1. Exercise to boost your sense of well-being

Exercise not only helps in disease prevention and leading a healthier lifestyle, but it is more rewarding in short-term benefits.  Exercise to get more energy, feel happier, alleviate stress and sleep better. Commit to what you can achieve, and increase by small increments of time to eventually build up. Exercising can boost memory and overall cognition, which can help in the aging process.

  1. Focus on health and strength, not just weight loss

It’s important to focus on the joy of exercising and movements, not just weight loss as a number. Take satisfaction in the fact that you are able to exercise for longer, and you are getting stronger. What connects you to exercise on an emotional level is more important as these thoughts will motivate you to keep your exercise routine.

  1. Make physical activity a regular part of your day

Find an activity in your daily routines, such as a 10-minute walk from a subway station, parking lot or bus stop. Make sure that the activity is of a minimum 10 minutes duration as shorter bursts will not have the same health benefits. Even walking your dog for 15 minutes before and after work, lifting light weights, doing yoga, climb stairs, and do leg lifts can help. Keep comfortable clothes and a pair of walking shoes in your car for 10-minute physical activities whenever you find the time.

  1. Stand up often, but don’t replace standing with sitting  

Work out more standing in your life. If you do a desk job, make sure that you stand up at least once every hour.  A 2016 study found that sitting down for more than 3 hours every day caused more than 430,000 deaths across 54 countries.[3] Stand whenever the opportunity arises. Volunteer to stay standing when there are a lesser number of chairs than people. Consider a standing desk or treadmill desk.

But, remember that standing too much could be just as bad for your body as sitting too much. That way, you will only be replacing sitting with standing, and actually, introduce your body to different risk factors. A study by Australia’s Curtin University found that the individuals who stood for 2 hours while working had increased level of body discomfort and reduced mental state.[3] A 2017 study published in the American Journal of Epidemiology found that the individuals who primarily stood at the job had double the risk of heart disease compared to those who primarily remain seated. [4] So, a balanced combination of sitting and standing is good for cardiovascular health benefits.

  1. Squat and squat more

If you keep sitting for the most part of the day, get out of that sitting box with a little squatting. Spending more time in squatting positions will help in your mobility, strength, and alignment. Squat by anchoring your hands to a chair or doorway, or to an elevated surface like a yoga block. Bring your feet closer together, further apart with your heels down or up. While kneeling, bring one leg up to a squat position, or bring one leg up to a chair surface or higher while standing. [5]

These were the nine sneaky ways through which you could achieve a relatively healthy condition for your body as far as mobility is concerned.  Remember that we have discussed the ways of introducing extra movement in your daily work-life routine, not exercises or medical options for your body’s health.

Incorporating movement throughout your day can help relieve bodily pain; however, getting to the root cause of your pain is important. Many people ignore leg pain, which could be a sign of an underlying condition such as vein disease. Vein disease can make your limbs feel heavy or achy, preventing you from wanting to exercise regularly.  About 12 million people in the USA are affected by vein disease who are in need of treatment, a majority of them being elderlies. [6]

Treatment of vein diseases to improve mobility

USA Vein Clinics offer leg pain vein treatment using state of the art technology and best procedures to treat various venous diseases.
Vein specialists at our clinics provide varicose vein treatment with a goal to improve your mobility, reducing symptoms of achiness, fatigue, cramping, itching or burning, or skin discoloration and enhancing the overall quality of life. We begin treatment based on your family history, risk factors, and individual needs.

If you’re interested in pursuing minimally invasive, outpatient vein treatment, give us a call at (888) 768-3467 or visit our website to schedule online. We have vein treatment clinics at numerous locations including California, Washington, Florida, Arkansas, Indiana, Ohio, Pennsylvania, West Virginia, Georgia, District of Columbia, New Jersey, Pennsylvania, Illinois, Massachusetts, and New York.  Our vein doctors have extensive experience in treating thousands of patients of their vein diseases and venous ulcers.

References:

  1. https://www.paleofx.com/how-incorporate-more-movement-into-life/
  2. https://www.bustle.com/articles/173909-9-little-ways-to-work-more-movement-into-your-daily-life
  3. https://www.medicalnewstoday.com/articles/321084.php
  4. https://health.usnews.com/wellness/articles/2017-12-04/is-your-standing-desk-doing-more-harm-than-good
  5. https://www.paleofx.com/how-incorporate-more-movement-into-life/
  6. https://www.medicalnewstoday.com/articles/188939.php
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