6 Things You Can Start Doing NOW To Increase Your Physical Activity
What are you doing right now? Are you sitting while reading this, or are you on the move? As explained by the American Heart Association, increasing physical activity is so important! Take a moment and think about how many times a day you get up and move around, or the last time you were consistent with your gym routine.
If you work a desk job, chances are you are living a pretty sedentary lifestyle. Many people are disheartened to learn just how much activity they should be getting in everyday, because they know they aren’t.
Upping your physical activity doesn’t have to mean training for a triathlon. Even the simplest steps can have a dramatic impact on health, and it’s absolutely possible to improve your activity at home, work, in recreational activities or during visits to your local gym.
Worried that you shouldn’t be hitting the gym because you’re treating with a physical therapist? Don’t be! Unless your physical therapist specifically indicates that due to your injury, you should take a break, getting to the gym and working on strengthening with properly modified exercises is only going to help in your recovery process. You can even use the gym environment as motivation to complete your PT prescribed Home Exercise Program!
To increase your level of physical activity, here are 6 tips you can start incorporating into your daily routine today!
1. Do your everyday activities with intention.
One of the best and easiest ways to improve physical activity begins at home! Do your own chores, regardless of whether they are indoors or outside. Sweeping, mopping, mowing the lawn, and raking leaves are all examples of chores that can get you up, moving around, and stretching your muscles. Of course, always be vigilant of your surroundings, especially possible dangers that may result in an injury.
2. Get a standing desk at work.
The Mayo Clinic states that sitting for prolonged periods is associated with a dramatic increase in risk of premature death. That’s scary to think about, especially if you’re sitting as you read this! Instead of sitting for too long, consider standing to perform work at your desk or computer. You might even want to look into investing in a converting standing desk. This kind of desk raises your workstation, and it allows you to sit and rest when necessary.
3. Dance like no one’s watching!
Dancing is exercise! Dancing stimulates the body’s cells, and with time, a person’s endurance increases. Playing music while walking or running outside also helps pass the time and encourages you to continue. Music has been shown to help people with mental health problems, such as Parkinson’s, control their movements and walk more, according to the National Institute of Health.
4. Keep up with your gym routine.
At Elliott Physical Therapy, we promote movement as medicine. Don’t forget, just because you’re coming to physical therapy at one of our clinics doesn’t mean you have to press pause on your regularly scheduled gym visits!
Improved physical activity during physical therapy reduces risk for coronary and cardiovascular problems, reports the American Physical Therapy Association’s PT in Motion. For those that have already suffered a major cardiovascular event, such as a stroke, improving physical activity during physical therapy actually reduces your risk for several health problems.
Safety first! While we do encourage movement, be sure to discuss your gym routine, and activity goals with your care team as not all regular gym routines will be appropriate for certain injury types. The good news is that most gym exercises can be modified appropriately to continue strengthening your body and keep you moving. There are also great resources at many local gyms – trainers and coaches that can help walk you through all of your modification options.
5. Find some smartphone apps to get you moving!
Although it’s important not to stay on your phone all day, there are thousands of apps available on iTunes and Google Play that promote an active lifestyle. Google Fit can coach and actively remind users to get up from a sitting position, move around, drink water, and more! Google Fit also tracks movement with “Move Minutes’ Goals,” which help people see their progress. An added plus? Many apps are totally free to download and use.
6. Park at the back of the lot.
You’ve probably heard this one before, but parking further away from entrances to stores or even the workplace is a great idea! Doing this means you’ll have to get more steps in to reach your destination. As a result, heart rate increases, and with continued activity, cardiovascular muscle tone improves. This has the same effect as getting off your bus a few stops early, or walking on a treadmill.
Call Us Today For An Appointment
A sedentary lifestyle comes with significant health risks, but the good news is that you can turn things around on your own today by utilizing the 6 tips above. People who make it a point to get more physical activity in may have longer, healthier and even happier lifespans!
If you’re local to Hingham, MA or the surrounding area, we have an awesome partner in Mass MVMNT, a strength and conditioning gym located in the same plaza as our Hingham clinic. They are extremely well-educated in movement mechanics and exercise modification, and many of them utilize physical therapy themselves as part of their health and fitness protocol. Call our office to learn more about how you can improve your physical activity. We’d be happy to get you in to see a Mass MVMNT coach, or schedule a physical therapy appointment for you today!
Sources:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/
www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440