How do we get out of our couch potato habits and build up our “move more” meter?
Every little bit counts. Celebrate each move you make, from neck rolls while waiting in line, to a day hiking, and everything in between. The key is to set yourself up for success. Keep “moving more” at the forefront of your mind by 1) staying in tune with your body, and 2) making extra moves accessible.
I keep my PATH Adventure posters and other exercises on the wall in my office. It’s always there calling out to me, “Try THIS!” “Get up and do one of THESE exercises!” and so on. Sometimes I’ll print out one of our pictures really big and put it right above my computer. Then it’s screaming at me!
If stopping what you’re doing to exercise feels counter-intuitive (if you’re driven to finish your “to-do” list), remind yourself that your brain fires better after you’ve pumped up your heart and lungs. Sitting or standing idle drains your brain and efficiency.
Here’s a great exercise to not only help you move, but also to help your sense of focus:
This one from Olga works your balance and attention. It also builds strength in your legs, back and buttocks. This is a classic “do anywhere, anytime” stretch and strengthen exercise. As you’re building strength, you’ll also be stretching the opposite hip, opening up the tension there. We hold a lot of stress in our hips so this a great chance to release much of it.
- Stand with feet shoulder width apart and your hands together out in front of you.
- Shift your weight to your right leg.
- Lift the heel of your left leg up and rest your ankle on your right knee.
- Bend your right (supporting) leg and hinge at the hips until you are in a squat position.
- Keep your right knee over your ankle as much as possible.
- Hold the position for 30 seconds, then stand back up and repeat on the opposite side.
Waiting for someone, standing in line, at the back of a conference presentation or training? This can be done anywhere.
So, get up from your chair after sitting for a while and give it a try!