5 Ways to Move More Daily

Did you know that the World Health Organization recommends to adults aged between 18 and 64 to do at least 150 minutes of moderate-intensity activities each week?

We put up together a guide of easy ways to move more every day. So, whether you’re relaxing at home, working at the office or taking the kids to the park, you should find plenty of inspiration to get you moving!



1.Wake Up and Stretch


In the first few minutes after you wake up, take some time to stretch. Untie your joints beginning by your head and ending with the feet. The stretch sequence can be done lying, standing or even in the shower. This will activate the blood circulation in your body and it’ll kick start your day in a good way. 

2. Walk, More & More


One of the easiest, most effective ways to be active through the day is by walking. It requires no equipment, no physical aptitudes and not much more extra time. Here are some tips to add more steps to your pedometer :
  • Park your car a few streets from your office, or if you take the bus, get off a few stops earlier ;
  • Time for you 3PM coffee break? Why don’t you go for a 10 or 15-minute walk around the block instead, or even up and down the hall?
  • If you need to catch up with a friend or family member over the phone, take it while walking. The brain is easily distracted : you may end up walking for an hour without even realizing it!
  • When you have a meeting with a coworker, instead of sitting through it, walk through it. Walking will increase your concentration and creativity. It will also make your meeting less official, which might make it a little less stressful!

3. Make Some Micro-Pauses!


Whether it’s at home or at work, take 30 seconds to 3 minutes every hour to get activate your body. When you’re sat for a long time, your hips are stuck in one position and get tight. Move your hips from side to side or do circles with your hips to loosen them. 

You can also lean your back against the wall and place your legs as if you were sitting on a chair and hold that position for a few seconds. Or you can do some jumping jacks for a minute or go up and down a staircase at a regular pace. Those easy exercises will activate the circulation in your body and increase your energy in just a few moments.


4. Move, even when You’re Sitting


Who said we had to sit on a chair? Bring a stability ball at work and replace your chair with it. We tell you ; your colleagues might even copy you! Sitting on a stability ball for a few minutes once in a while can improve your stability and balance, along with improving your posture.

Have you ever tried yoga on a chair? It is an adaptation of yoga which allows you to add some stretches in your day at work. These stretches will increase your focus and decrease the tensions caused by repetitive movements, or by lack of movements during the day.

5. Transform a Passive Activity in an Active Activity


During your day, you probably do a lot of passive activities or chores. You often do them as an automatism, without giving them much thought.

While doing these non-active tasks, add movement to your body. As an example, while brushing your teeth, walk on the spot lifting your knees high up. You could also do the tree posture : stand on one foot, lifting your other foot to your calf or your thigh and hold the position for a while.

An easy way to activate your body would be to read your morning newspaper standing instead of sitting.


Conclusion


Remember that adding movement and activity in your day gets easier with time, and that it only takes 21 days to make a routine out of a habit. In May, we challenge you to keep moving for 30 days.

You want to get your team moving? Share this article in your workplace to inspire your coworkers to move more!

If you wish to implement a health program this Spring in your office, check out our new workshop “ Move More Every Day… with Ease ”, in which each participant get simple tools to activate their mind and body. 

ZEN&CIE services are offered directly at your workplace. Contact us now to discuss our options.

info@zenetcie.ca / zenetcie.ca / 514-277-7905

Bibliographie :
  1. https://7-min.com
  2. https://www.lapresse.ca/vivre/sante/en-forme/201606/01/01-4987309-entrainement-a-haute-intensite-lintervalle-qui-change-tout.php
  3. https://www.who.int/dietphysicalactivity/factsheet_recommendations/fr/
  4. https://monchiro.ca/blogue/20-trucs-simples-pour-bouger-plus-au-quotidien/

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