Making Movement Work For You
Mar 14, 2023
We get it– no matter how hard you’re working to get more movement into your day, it can be tough to get your step count where you want it to be. Any amount of walking is great for your health, and more is better.
According to the Mayo Clinic, “The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.”
Whether you’re just getting started with tracking your movement or you’re shooting for more than 10,000 steps per day, these simple tips can help you feel that sense of satisfaction when you see where your number lands before you turn in for the night.
On the Phone? Get Moving!
Whether you’re working from home or working in an office, it’s likely that you spend at least some of your day on the phone. Instead of staying put at your desk or on the couch while you’re chatting away, get up and move around. If you can, it’s a great idea to get outside and do a few laps around the block while you’re talking (wireless headphones can help). If you need to stay put while you’re talking, going through household chores (like putting away laundry) while you’re talking can go a long way in helping you boost your daily number.
Get an Accountability Buddy
It can be tough to motivate yourself to get up early for a walk or head out for an after-dinner stroll, but having someone who is counting on you to chat as you walk can be all it takes to help make the habit of boosting your movement stick. If a family member in your home is down to get moving once or twice a day, you can hold each other accountable. No one in your home wants to join you in working to get active? No worries. Meeting up with a friend or a neighbor can help you get outdoors to get your blood flowing a few times each week.
Take it Slow
If you’re just getting started with boosting your movement, hitting a big step goal can be intimidating. Instead of trying to double your step count in the first few days that you’re keeping track, simply try to do a little bit more each day. This achievable goal can help you stay on track, rather than make you discouraged.
Make Your Lunch Break Count
If you only get a few minutes to kick back and enjoy your lunch during the workday, by all means– feel free to ignore this tip. If you have an hour (or more) for lunch, it’s a smart move to take a little bit of that time to get some movement in. Taking a few laps around the outside of the building with some coworkers isn’t just a great way to socialize. Doing so can also help get you energized for the rest of your day. Fun bonus: once you start a routine of moving as a group after you wrap up lunch, it’ll be easier to stick with the habit (even when the weather isn’t favorable or you’re feeling tired).
Knock Out 1,000 Steps First Thing
Mornings can be hectic– and it’s smart to take advantage by using your get-up-and-go first thing in the morning to get your steps in! Make a point to tidy up the house before you head to work, or do a quick lap around the block before you start your morning routine. When you get your day started right and get a head start on your step count, you’ll find that it’s less intimidating to keep the number climbing the rest of the day. If other members of your family use pedometers as well, make the mornings a competition! See who can hit 1,000 steps first or who can hit the highest number of steps before they have to leave the house.
Swap Convenience for Health
It’s convenient to use your car to get errands done quickly. Instead of stopping at the mailbox when you’re pulling into your driveway, park in your garage and then go for a quick stroll to grab the mail. Need to run to the convenience store? If it’s possible, walk instead. When you’re out to run errands, make a point to park at the far end of the parking lot, and walk from place to place instead of hopping back in your car if you can.
When you wait until the end of the day to get moving, it can be tough to figure out how you’re going to get your steps in– and it can be all too tempting to decide to just leave it until the next day. Trying to hit half of your steps before noon can make it a little bit easier to stay on track. Setting an alarm on your phone or using a step tracking app that reminds you to get moving can go a long way in helping you hit your goals early.
Get the Support You Need–We’re Here to Help!
If you’re just getting started with working out or becoming more active, you don’t have to try to figure it out on your own. Fitness Together® studios are here to work with you to help you create a sustainable, doable plan that makes sense for your goals. Reach out to your local Fitness Together studio today to connect with a trainer who will be the perfect fit to motivate you to work toward your happiest, healthiest self.