Sunday, December 9, 2018

Move More #3

We're a nation of sitters. TV binge-watching, desk jobs, and the allure of the internet all contribute to that fact that most of us spend at least 50% of our day sitting down. The more we sit, the higher our risk of first-world diseases of affluence: diabetes, obesity, cardiovascular disease and cancer.

We need to recognize that it's as important to decrease overall sedentary time as it is to maintain a regular practice of intense, formal exercise. How can we resist the call of the sofa and work more movement into our daily lives? Today's blog is a continuation of an occasional series on moving more.

Reframe Your Mindset
When Harvard psychologist Ellen Langer told a group of hotel maids that their daily tasks counted as exercise, it led to measurable improvements in their blood pressure, body fat, and waist-to-hip ratios after only one month. How you feel about movement - whether or not it counts as exercise - makes a difference in how it affects you.


Reframe physical tasks like putting up Christmas decorations, making beds, washing your car, yard work and taking out the trash as mini-investments in your health to reap greater benefits. 

Gear Up
When you dress inappropriately for the season or activity, you create a built-in excuse for staying indoors and moving less. When you have the right gear, you will move more often.


Invest in shoes that allow you to walk comfortably for work and home, regardless of weather or terrain. Choose warm gloves and a hat for the cold season. Find a coat that keeps you warm and is also made for movement. Choose a comfortable, non-restrictive swimsuit for the summer. Search out wicking fabrics for moving in warm weather.

Fly Fit
Air Travel is usually cited for its pitfalls: chiefly, long hours in a confined seated position.


Stretch your arms overhead whenever you think of it. When you get up to use the bathroom, circle your arms and roll your shoulders. March in place a few times at your seat. At the gate, walk around and stretch rather than planting yourself in a chair. You're not only moving, but you'll also arrive at your destination feeling fresher.


Acknowledge exercise in chores throughout the day, choose the right gear 
and move on the airplane this month.


Stay Active, Keep Moving and
Enjoy Your Food

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