Sitting less and moving more are universal healthy lifestyle goals for everyone – even if you’re already losing weight on one of the newer obesity medications.
Prolonged sitting is a top risk factor for developing diabetes, weight gain, obesity, increased blood fats, cardiovascular disease, some forms of cancer, depression, and even premature death.
Did you know that even short bouts of exercise have immediate health benefits, such as:
- reduced anxiety,
- reduced blood pressure
- improved blood sugar control
- better sleep
- improvements in thinking
Also, keep in mind longer-term benefits (seen within a few weeks or months of participation), such as:
- better quality of life
- increased cardiorespiratory fitness
- sustained reduction in blood pressure
- decreased symptoms of depression
- lower risk of dementia.
If you’re someone who struggles to become more physically active, here are 3 tips that have helped my patients and can help you too:
1-Set Break Time Reminders
To sit less, we all can use reminders.
You can set a timer on your phone to buzz, vibrate or beep to remind you to stand up, whether it’s a 5-minute break every hour or a 3-minute break every 30 minutes.
Or you can use an app such as Stand Up: the Work Break Timer.
Taking breaks from prolonged sitting can give a boost to your energy level and mood, lessen joint pain and stiffness and help you better manage stress or stress eating.
2-Identify ‘Move More’ Opportunities throughout the Day
Activities of daily living (ADL’s) are the nonexercise physical activities you do in the course of your normal day’s routine.
This may include:
- climbing the stairs at home to do some chores
- walking your dog longer
- taking the stairs instead of the elevator at work
- walking while talking on a conference call
- parking your car farther away to get in more daily steps
- adding a walk to your lunch break
Extra minutes of movement here and there really do add up.
Do you have 5 minutes to spare toward improving your health?
3 – Turn “I should exercise” into “I want to exercise”
Making your planned exercise activities more enjoyable is the goal.
Some examples from my patients:
- Buddy up with your dog, family member or friend to begin a regular walking program where you connect with others
- Place exercise equipment like a treadmill, elliptical, bike, weights or bands in a room with a TV to watch favorite shows
- Dance at home using a favorite music playlist or sign up for a dance class
- Gamify your physical activities and challenge yourself by tracking your daily steps with your smart phone or Apple watch
- Find a personal fitness trainer who can design a physical activity program that you enjoy
Once in motion, you will likely begin to enjoy the experience afterward and the positive emotions a more physically active lifestyle can bring.
If you need more direction to start and progress an enjoyable exercise program that fits your lifestyle, check out my self-help book, Six Factors to Fit: Weight Loss that Works for You!
RK
Robert Kushner, MD
