Studies show that the more time you spend staying still, the greater your risk of health problems, like Type 2 diabetes, obesity, or heart problems for example. Did you know that just a two-minute fitness break every 30 minutes can help prevent or delay certain diseases? That’s all! The break does not have to be long or vigorous – the key is to just move.
No matter where you are throughout your day, finding time to fit in some type of fitness does not have to be daunting. Set a timer for yourself to move in some way every 30 minutes. Not only will you gain some active minutes but I bet you will also feel more mentally prepared and energized. Below are some ideas you can do to get moving inclusively in various locations:
Get moving while you watch TV or videos:
- When a commercial comes on during your show, do arm circles.
- Do tricep dips on the edge of the couch.
- Use resistance bands or lift cans of food.
- Ride a stationary bike or crank a hand cycle.
Get moving at work:
- Take a phone call or meeting away from your desk. Walk or push back and forth down a hallway or go outside along an accessible path.
- Do chair push-ups.
- Perform any arm exercises.
- Use a printer or copy machine on the other side of the building.
- Check out NCHPAD’s Deskercise for more inclusive moves at your desk.
Get moving while you travel:
- At stop lights, do glute squeezes, shoulder blade squeezes, or stomach squeezes.
- Get out of the car at each rest stop to move.
- Dance in your seat to music.
- Do standing or seated push-ups against your car.
You don’t have to be alone! Ask your friends, family members, or coworkers to join you in making movement a priority of your day – even if it is just two minutes at a time! And remember, any activity can be adapted to your ability. Making the behavior of moving often into a habit will support your overall health and therefore, lead to more positive lifestyle changes.