Research is showing more and more the importance of not only regular exercise but daily activity and movement.
The American College of Sports Medicine and many other healthcare institutions recommend that individuals reach a goal of 10,000 steps per day. While this is no magic number, there is researching showing that increasing steps around this target may lower body fat, improve insulin sensitivity and reduce blood pressure (in hypertensive individuals).
Not only do more steps equal better health but less sitting may equal longer life. Studies like this one demonstrate that the more sitting, the higher the risk of early death. That makes me want to stay active, keep moving and live well!
Movement is a medicine for creating change in a person’s physical, emotional, and mental states. –Carol Welch
Maybe you are like me and wear an activity tracker religiously. There are dozens of brands, some of the most popular being Fitbit, Moov Now,Garmin and MisFit. It is the best way I have ever kept up with my daily steps and general activity. I especially love the Fitbit Group Challenges that I do with friends and family where we compete for the most steps. There have been many nights when it was late, but I started walking around the house, not just to reach my 10,000 goal but to beat another person who was ahead of me! It’s so fun and definitely keeps me moving. And, who doesn’t like a little competition!?
But I have noticed as my seasons in life have changed, my normal activity level is altered. When my daughter was smaller, I would take her out for daily stroller rides and fresh air. Now as a 1 ½ year old, she refuses to go in the stroller and our walks are at her pace and only the distance she can go. While she is definitely gaining speed and endurance, my overall activity level has reduced and some days I am struggling to get just to 10,000 steps, especially when she just wants to play in the leaves and doesn’t want to go on a walk!
So, this has forced me to do a lot of brainstorming about how to increase my steps. I certainly don’t want to lose my competitive edge! But the reality is, I just feel better when I am more active. While I certainly could adjust my exercise and add more minutes to reach my daily target goal, the research shows that health and fitness is More Than Exercise and is about being active throughout the day and sitting less. In fact, sitting less could literally add years to your life!!
When we stand up and move around, our heart begins pumping blood faster, sending oxygen and nutrients to your muscles and brains. This wakes up our body and gives a little energy jolt, caffeine free.
If you are looking for some ways to stay active and increase your steps, here are my top 10 creative ways to make it happen!
10. Walk while on the phone.
This is my absolutely favorite way to get more steps because it is so easy. Essentially, if I am talking on the phone, to ANYONE, I stand up and walk around. I intentionally plan phone calls with friends and family so that I will be able to walk. Twenty years ago, this would not have been a viable option because phones had cords attached to them, but not anymore! If the phone is in your hand, stand up and begin moving.
9. Arrive 5 minutes early to your destination and go for a quick jaunt.
My mother-in-law’s philosophy is that if you arrive on time, you are late. She always reaches her destination with 5-10 minutes to spare. If you are early, it is easy to wait in the car or sit in a waiting room checking social media before the appointment time, but what if you got out of the car and started walking? How would you feel if you took 2,3,4 or even 5 minutes for some fresh air and movement. Give it a try!
8. Consider a standing or treadmill desk.
Many of us find ourselves sitting most of the day at a desk and in front of a computer. Clever companies have created solutions to help us get moving. While a standing desk or treadmill desk may be a financial investment, it is an investment in your health and longevity. Definitely check out some of the options as they may not be as expensive or clumsy as you expect. HOWEVER, my current solution is to stand at my kitchen bar while working during the day. When I am brainstorming ideas I will walk in place and best of all, it keeps me from sitting.
7. Set an alarm to alert you each hour to get up and move for 2 minutes.
When the alarm goes off there are dozens of ways to get some steps… walk to the restroom for a break (maybe on another floor), walk up and down some steps, walk in place, go outside for a few minutes of sunshine, do some lunges down a hallway… A timer or alarm on your phone or computer will work perfectly, but there are also several apps you can download that will alert you to stand up and move. Check these out:
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StandUp! Work Break Timer– set a customizable alarm to alert you from every 5 minutes to every 2 hours; you determine what days you want the alarm to sound. You can customize it to your work schedule AND the app allows you to limit the alarm to certain locations (like your office) so that it does not sound if you are out to lunch or out of the office.
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Move– Get reminded every so often to stand up and do a quick exercise. The app has over 300 random exercises to keep it interesting (10 squats, 20 jumping jacks, etc). You can turn off any exercise you don’t want to do. You get to determine how often you are reminded and the type of alarm you want to hear.
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Human– All-day activity tracker that encourages you to move at least 30 minutes every day. It seeks to help you answer the question “Am I doing enough?”
6. Turn up the tunes.
This method gives me the most joy and laughs, especially when I am dancing around the house with my daughter. There is something about a good beat that gets you groovin’!
5. Play with your kids!
As parents, it is easy to fall into the trap to check social media or clear out your inbox when you go outside with your kids to let them play, but this tip is not only good for your body but great for connection and fun! Play hide-and-go-seek, chase, monkey in the middle or any of the other fun school yard games you remember from long ago. Climb up the fort and slide down the side with your child, push your kids on the swing… there are so many ways to get moving and enjoy it!
4. Family walk before or after dinner.
When my husband gets home from work there are few things I enjoy more than a family walk. It is a great break for me to get out of the house, enjoy some conversation with my husband and allow our daughter to get the rest of her energy out before dinner, bath and bedtime. If it works better for your family, plan this after dinner. Who knows, maybe your neighbors will notice and you can start a neighborhood trend!
3. Park further away.
This idea is not very creative OR new, but I mention it because I still don’t notice people doing it. It is simple and not too hard. Step 1- Drive to the store. Step 2- Look for the furthest parking spot in the lot. Step 3- Park. Step 4- Walk in. Yep, it’s that simple and you will pass by the person in the car who is still waiting for the close parking spot. You will lose few, if any, minutes and gain many steps. What a win!
2. Plan walking meetings.
These are the perfect way to catch up with a friend or brainstorm new ideas with a team member. Take a walk and talk. When a friend asks to do lunch or coffee, I usually tell them I am available for a walk at a park or on a greenway. Just determine now that meetings and get-togethers revolve around activity.
1. Use the stairs.
Regardless of whether you are at work, away in a hotel, or at the mall, look for the stairs. They are ALWAYS there. Decide that wherever you go, you get there by taking the stairs. While I will admit this is a bit challenging if you have a stroller, we taught my daughter early on to go up and down the stairs holding our hands. Simply refuse to take the escalator or elevator. Yes, some amazing inventor created some nifty contraptions to transport people from point A to point B, but God created our legs to take us places!
You don’t have to implement all of these ideas to see results and keep your body moving. Pick a few of your favorites, write them down and put them in plain sight. Plan how you will implement them into your day. Your fitness tracker or pedometer won’t lie.
Our overall health and fitness level improves with consistent exercise minutes, but it soars even more when we are moving throughout the day.
Standing up isn’t complicated. One more step is not hard. Let’s take just one more.
Let’s “Wake up with determination and go to bed with satisfaction.”
Get my FREE PDF with all 10 Creative Ways to Get More Steps by clicking on the picture below.
TRUTH: Being strengthened with all power according to his glorious might so that you may have great endurance and patience.
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