It's common to feel stuck, uncomfortable, and unhealthy during the workday. However, it's essential to realize that movement is even more important than exercise for maintaining good health. The small actions you take to keep moving throughout the day can add up and contribute to heart health, such as cooking, walking to your car, and cleaning your house.
Here are some heart-healthy exercise ideas that you can incorporate into your workday routine:
- Park your car at a distance: If possible, park your car a little further away than usual. This will give you extra steps to walk when entering the building.
- Take movement breaks: If you sit for long periods at work, set a timer to remind you to take a movement break every hour. This can be as simple as standing up and stretching, doing some air squats, taking a walk to the bathroom, filling up your water bottle, or just taking a stroll around your workplace. Remember that every step counts!
- Try chair yoga: You can do chair yoga while sitting at work. Start by doing some ankle and wrist circles, taking deep breaths, stretching your arms over your head, and twisting from side to side. Dr. Gould's recommended chair yoga option is the 'joint freeing series,' which systematically goes through all the major joints in your body. You can find chair yoga videos on YouTube to learn more!
- Go for a walk: If you don't have time to exercise for longer periods, take a 10-minute walk during your lunch break. You can also do some squats and lunges during bathroom breaks or counter pushups while cooking dinner.
- Track your progress: Keeping track of how you feel can help you stay consistent with your healthier habits. Set timers on your phone, find a workout buddy to keep you accountable, or tell your spouse about your goal of adding more movement to your day.
Remember, every small action you take to move more during the day can make a big difference to your overall health and well-being.
