The Schmooze

Add Extra Movement and Activity to Your Day

Take the stairs instead of the elevator.

How active do you think you truly are? What category would you fall into?

> Sedentary to Light

Including sleeping, sitting, personal care, general light housework, light walking without any loads or weight

> Moderately Active

Including all things above and walking with loads, longer walks or commuting, as well as more active activities such as exercise, sports, weight training for 1-2 hours per day

> Very Active

Including all things above and jobs, activities or sport that include heavy manual labor 2-4 hours per day

> Extremely Active

Including all things above for 8 or more hours a day and 2-3 hours of intense training

Most of us would probably think of ourselves as moderate to very active people. But the truth is that most people are sedentary, light to moderately active. Days consisting of little to light movement only when necessary.

Unfortunately, technology plays a role in decreasing activity in our society. Cars and transportation have decreased the need to walk or bike ride to get to our destination. Computers, tablets and mobile devices cause less activity because we can do our job, shopping, communications, education and entertainment all from one seated location.

In order to actually get extra activity in our day we need to be conscious and aware of placing it there in a strategic way.

If your activity has decreased because of technological advances, let’s talk about how you can strategically place some extra movement into your day.

1) Obviously some form of exercise, whether cardiovascular or strength, for at least 30-60 minutes every day is necessary. Get to the gym, a workout class, sports activity or take a brisk walk.

2) When you park your car, purposely park further away so that you add extra steps to get in and out of your destination.

3) Take the stairs instead of elevators and escalators.

4) Walk or bike ride to your destination instead of driving.

5) Every time you sit down, set a timer for 30 minutes. When the timer goes off, get up and get some movement — walk, stretch or do an activity that causes you to move. Or, simply do jumping jacks, jog or march in place, stand up and sit down in your chair several times.

What other creative ways can you come up with to get daily movement into your day? I would love to hear about them.

Simply being conscious of your movement patterns and finding ways to remain active every 30 minutes and throughout your day will make a huge difference in your general health. Don’t lead a sedentary to lightly active lifestyle. Be aware, be conscious, get up and find a way to keep your body moving!


• ISSA Certified Personal Fitness Trainer

• AFFA Certified Group Fitness Instructor

• NASM Certified Fitness Nutrition Specialist

• Specialize in: - Kickboxing - Strength Training - High Intensity Interval Training (HIIT)

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