How to Fit More Movement Into A Sedentary Lifestyle

As you read this, you’re probably sitting down. In fact, you’ve probably been sitting down for most of the day. Although you’re far from being the only one, it’s important that you try to incorporate more activity into your daily life or - as we discussed last week - your health will suffer. It's easier said that done when you’re so used to inactivity! Here are some tips to help you get started.

Understand the Risks

Although you probably already know that you need to move more, you might not be completely clear on the risks of not moving. And, make no mistake, the risks are big. Humans were designed to be active, we were not designed to sit in a chair for the whole day before retiring to our beds. And, even if you do fit in an hour of exercise, it doesn’t undo the negative effects of sitting down too much.

Research shows that inactive people are more likely to develop conditions such as heart disease, cancer and diabetes. You’re also more likely to be overweight, and to suffer from mental health problems. (See last week's post for more on this.)

OK, I Know the Risks! But How Do I Motivate Myself?

(Photo credit: Wikipedia)

Even when you know all the risks, it can still be hard to force yourself to get up and be active. This is especially true if you are overweight, although a good first step in that case can be to visit your doctor and get their recommendations on how to slowly get moving.

One big factor is changing your mindset. Instead of the idea of walking to work or the grocery store as a chore or a waste of time, see it as an opportunity to get moving! Instead of being lazy and always taking the elevator, walk up the stairs (if you live or work high up in a building, even just taking some of the stairs can help!)

You also need to get rid of the idea that you don’t have the time to move more – you do, you just need to incorporate it naturally into your daily life. For example, when socializing with friends you could all agree to meet up for a walk around the local park, rather than sitting in a coffee shop. Or you could move around while you watch your favorite TV show instead of sitting on the couch! Although you might think this won’t work with your life, you’ll be surprised at how many opportunities there are to get active once you shift your mindset and look at things differently.

Next, understand that there are many ways to move beyond exercise. For example, many people are starting to stand up while they work at the computer, by putting together a standing-height desk, or by placing their laptop on a higher surface. (See Dr. James Levine's excellent book, Move a Little, Lose a Lot for more on this type of activity.) Running around with your kids (or dog) or dancing to your favorite music are also great ways to get moving. A thorough house-cleaning or gardening session even counts as great activity! At the very least, simply try getting up and stretching at least once an hour if you sit a lot.

Lastly, realize that old habits take time to change. If you’re used to sitting down for all but an hour every day, then it’s going to be hard to change. Not only will you find it tiring being on your feet more, but you’ll also find that it can be hard to motivate yourself. This is completely normal, which is why you should try to make changes gradually, until they become part of your daily routine.

Choosing the Right Fitness Program for You

Many people today are becoming more and more concerned about their health. And who wouldn’t be? With the alarming increase in heart-related diseases and diabetes, and the United States having been nicknamed as the fattest country in the world, you have every right to be concerned about your body. You have to consider that your body plays a major role in how you live your daily life - and vice versa, your daily life plays a major role in the fitness level of your body.

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By having a healthy body, you will be able to enjoy life more. You also need to consider that having diabetes and heart-related diseases will also affect your family's life. So, if you want a healthy body, you have to turn off your TV, get off your comfortable recliner and start exercising. You also need to consider that you have to have a proper diet in order to maintain your body's health and prevent disease. (Check out our Cooking From Scratch blog to learn more about cooking wholesome and healthy foods for your family.)

Today, there are thousands of gyms located all over the United States, so it's easy to find a place to work out. Or you can choose to work out at home, or hire a personal trainer. Either way you choose to go, by exercising, you will not only have a healthy body and a healthy heart, but you will also have a great looking body that you can proudly show off.

However, what if you don’t know how to start exercising or what if you don’t know what kind of exercises you need for your body? You need to find the right fitness program for you. Gyms today have professional fitness experts or fitness trainers that can give you guidance and help you find a program that will help you meet your fitness goals. If you just want to maintain a healthy heart and have a well-toned body, the right fitness program for you will concentrate more on cardiovascular exercises plus a diet program that will help you maintain your heart's health.

Working up a sweat during a Sunrise Cycling class. (Photo credit: Wikipedia)

However, if you want to have stronger muscles, you have to consider that weight training plus intensive cardiovascular exercises are required in your fitness program. You also need to consider that there are different fitness programs for different kinds of people. Fitness programs for children and young adults are quite different from those for the elderly - but people of all ages need to take charge of their fitness.

Your fitness program will depend on the current state your body is in. If you are overweight, you will first enter a weight loss fitness program. After you finish your weight loss fitness program and have reached your desired weight, you will now enter a different and more advanced fitness program that will concentrate on strength and endurance training.

As you can see, there are many different kinds of fitness programs available today. The right fitness program for you will depend on your current health status and the shape your body is in.