Let's Get Moving
Administered By Human Resource Services
It's Time to Move!
You have likely heard, "sitting is the new smoking." Sitting for prolonged periods of time is bad for our health. The American Heart Association recommends we, "Sit less, move more." But how? It is recommended for every 30 minutes we sit, we get up and walk five minutes at a brisk pace. Some ideas of how to incorporate more movement in your day:
More Steps At Work
- When you get up to go to the bathroom, do a quick lap around the building, or set of stairs. Or walk to a bathroom further away.
- If you are physically able, take the stairs instead of the elevator.
- Clean your workspace. Make multiple trips to the recycling. Take out the cardboard to be recycled. Wipe down your workstation.
- Park farther away each day at work, at the grocery store, at the mall, etc.
- Walk during your lunch. It doesn’t have to be for the entire lunch. Ten, fifteen, twenty, thirty minutes. Whatever you can fit-in that day.
- Cold? Tired? Do squats at your desk to warm up, instead of grabbing that third cup of coffee.
Keep Moving at Home
- Instead of sitting when you first get home, go for a quick walk.
- If the Iowa weather gets in the way of being outside, walk on the treadmill, create a walking path in your house, or go to the mall and walk. Fifteen, Twenty, Thirty minutes, or whatever you have time for. This will actually boost your energy and your mood, and you are more likely to get more accomplished in your evening.
- Stop outsourcing calories. Clean your own home, mow your own lawn, shovel your own snow, fold your own laundry.
- Clean your home in an inefficient way. Do the laundry by making multiple trips, and force yourself to take the stairs more than once. Vacuum upstairs in one room, and then take the vacuum downstairs and vacuum, then carry it back up and vacuum another room upstairs. Wash windows and mirrors on different floors, out of order.
- Walk your dog in the morning and evening. A quick walk around the block is good for both of you.
Move While Watching TV
- March in place, jog in place, or do jumping jacks while the show is on. Do squats and lunges during odd commercials, and push-ups/sit-ups during even commercials.
- Get a small trampoline and bounce on it while watching TV. Once this becomes easy, add a jump rope.
- Use a small weight or milk jug full of water (one gallon is 8 lbs) and do bicep curls.
- Do you have a treadmill or elliptical machine? Put it in front of the TV and use it while you watch.
Play Like a Child
- Play with your children, grandchildren, neighbors kids, fur babies. Chase them around. Take them to the park, play tag, play red light/green light, jump on a trampoline, go sledding in the snow. Play some tunes, and dance, dance, dance! You get the idea. Quick bursts get the heart rate up, and can be great for your heart health, and are fun and improve your mood.
Use a Tracking Device
- Tracking devices can be helpful tools to remind us to move, and track how much we are moving in a day. The overall goal is to aim for 10K steps a day. Start small. If you are currently only walking 2K a day, aim for 3K. Once you reach this aim for 4K. Continue to increase activity as your body tolerates.
- Need a tracker? UNI Employee Well-being has fitbit devices you can check-out from our office, any time. E-mail email@example.com for questions, or to schedule checking-out a device.
Small steps add up, little by little at first, and big over time. Start small. Try incorporating one of these tips. If you experience any physical pain or are too fatigued, slow down and take a break. Once it becomes a part of your regular routine, try and add another. Or come up with your own based on your lifestyle. Keep searching for ways to add a few more steps in your day, wherever possible. The more we move, the more likely we are to keep moving. And as for weight management, movement is essential. Remember, a rolling stone gathers no moss!
Follow these videos led by Wellness experts at Wheaton to get more movement in your daily routine. You can schedule these first thing in the morning, over your lunch, or in between commercials. No equipment needed!
Exercises with Modifications
Exercises with Added Difficulty
All Movement Counts! But How Many Calories Am I Using?
|Activity for Average Person at 160 lbs. (73 kg)||Calories per 15 Minutes||Calories per 30 Minutes|
|Bicycling, < 10 mph, leisure||73||146|
|Elliptical trainer, moderate effort||91||183|
|Running, 5 mph||152||303|
|Swimming laps, light or moderate||106||212|
|Walking, 3.5 mph||79||157|