Easy Ideas for Everyday Activity

If you’ve not exercised for a while, or if it’s not really ever been on your agenda, starting movement can be a daunting task. Firstly, if you have any health conditions or physical issues, or you just haven’t moved for a long time, check with your GP or healthcare provider that it’s ok to start a new movement programme. 

Once that’s checked off, start slowly. Adding in just one exercise session per week and doing it consistently is much more beneficial than trying to exercise every day and only managing it for a week. Start slowly, build the habit, and then layer on more types of movement.

Additionally, if this is new to you, try out a variety of different activities. You might love the sounds of nature whizzing around on your bike in the countryside, or you may prefer pounding techno in a spin studio. The main thing is to find out what floats your boat.

Here are some simple ideas of how to incorporate movement easily into your day:

1. Stretching & Flexibility

Incorporating stretching exercises into your daily routine can help improve flexibility and reduce muscle stiffness caused by prolonged sitting. Check out examples on YouTube or Google a local class.

2. Walking breaks

Taking short breaks to stand up and walk around can help increase blood flow and reduce the negative effects of prolonged sitting on the body. Set an alarm on your phone to remind you to get up and move around, or if you have a smart watch enable the notification.

3. Strength training

Incorporating strength training exercises, such as bodyweight exercises or light resistance training, can help counteract the muscle weakness and imbalances that can result from prolonged sitting. Here it might be worth investing in some expertise – online programmes such as with Caroline Girvan or Joe Wicks are available, or see if there are local classes or PTs you can work with.

4. Yoga or pilates

Practicing yoga or Pilates can help improve posture, strengthen core muscles, and increase flexibility, all of which can help counteract the negative effects of sitting for long periods. There are heaps of online programmes, Yoga with Adriene being one of my faves. Or look online for local teachers and classes.

5. Cardiovascular exercises

Incorporating cardiovascular exercise, such as walking, running, cycling, or swimming, into your routine can help improve circulation, increase energy levels, and reduce the risk of chronic diseases associated with prolonged sitting. What did you love as a child? Were you always out on your bike, or a familiar figure at the local pool. Tap into that. It’ll feel hard at first, but you’ll get into the swing of it.

6. Desk exercises

This may sound silly, but simple exercises that can be done at your desk, such as seated leg lifts, shoulder rolls, and desk stretches, can help reduce muscle tension and improve circulation while at work. This can be especially helpful if you really can’t get away.

Start small but be consistent. And before you know it, exercise will be part of your life!

Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.