No time for the gym?
Here’s how simple daily movements can add years to your life.
Instead of stressing about how you didn’t make it to the gym or you are too tired to wake up at 4 a.m., do this instead:
Practical Daily Movement for Guaranteed Longevity this Year
- Walk: I am not into tracking my steps but the research shows that between 7,000-10,000 steps a day is ideal for longevity. If you want to track to hold you accountable, by all means do so! It is what works best for you. Walk to the grocery store. To the coffee shop. To start and end your day. Do you have a conference call that doesn’t require a video camera? Great, take it for a walk. Find creative ways to incorporate walking. Park far away.
- Move your muscles: As you are getting creative with walking, also get creative with moving your muscles. Take the stairs. Do 30 squats – 3 sets of 10 reps. Extend your arms out and move them in circles one way and then the other day. Even 2 minutes of moving your muscles increases your health span. Do a plank for 10 seconds or more. Do lunges while you brush your teeth. Ride a bike. Do the dishes (yes doing the dishes can be a positive thing!).
- Stretch: ahhh stretching. There is nothing stretching won’t do! It makes you feel so much better. Roll out your yoga mat and do a downward facing dog. Pedal out your feet. Do a back bend. Buy a foam roller and roll out your back every morning. Stand straight raise your hands up and do a side bend on both sides. It feels so good to wake up your body and give it some love.
- Move every 30-60 minutes: If your job requires you to work sitting down, make a point to put on a movement timer. Every 30 – 60 minutes get up and walk in a circle. Dance. Jump up and down. Anything.
- Make leisure time more active: Instead of sitting down and binge watching a Netflix show why not get a stationary bike and watch while you ride instead? Same with a book.
- Gardening: It works all of the major muscle group, legs, buttocks, arms, shoulders, neck, abdomen and back.
To sum it up, always remember this: stay consistent, make it simple, and always keep moving. Don’t ever sit for too long unless you are winding down to go to bed after an active day.
If not you, then who?
Start living well today!
Until next time.
Xx,
Alejandra at Living Well Co.
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