Updated Physical Activity Guidelines were released last month urging us all to sit less and move more, and reminding us that even small amounts of extra daily activity can be beneficial. I know that for me personally, it can be easy to get stuck in an “all-or-nothing” mindset where, if I can’t do a full workout, I don’t bother doing anything. This is unfortunate because any extra movement is better than nothing. I’ve even noticed the number on the scale slowly creep up when I skip my midday mini walks and evening strolls with my dogs. If you’re trying to stay active, but don’t have the time for a full workout class or visit to the gym, try this activity originally featured in a previous version of My Day One, the TOPS ready-set-go guide for healthy living.
- Grab a notebook and write an hour-by-hour breakdown of all your routine activities for three days, including a Saturday or Sunday. This will give you an idea of how often you’re moving throughout the day.
- Next, take a look at your three days and start thinking about ways to add more activity or steps. For example, you could march in place while making dinner or add an extra block to your usual walking route.
- Gradually adding more steps to your day won’t make you lose twenty pounds in ten days or give you the so-called “perfect” body, but it will give you more energy to do the things you love with the people you care about.
Tell me how you stay active throughout the day in the comments section! And if you’re looking for a fun way to keep moving during the holiday hustle and bustle, check out the 12 Days of Fitmas featured on the Official TOPS Facebook page.
My sister, our friend Paula and I (CA 0721 Chula Vista) message each other during the work day to get up from our computers and take a walk. We all do what we can and sharing it with each other helps.
Love that, Mary! Little reminders are a big help.
I’m so encouraged by your post, Maggie, because I’m somewhat fanatical about keeping in motion all throughout the day whenever I can. Here’s some typical examples (Warning…some may sound crazy or extreme, but they work for me & help me to maintain KOPS status). 1) While brushing teeth, instead of standing at the sink, I either jog in place or do laps through my house. 2) At kitchen sink, I do as you suggested, either jog or march in place. 3) During evening news, I jog in front of the TV. And when a commercial comes on (especially a food one), I do a lap through my house. 4) During the day, while moving about doing chores (laundry, cleaning, etc), I’ll take a longer route through the house, just to squeeze in a few more steps. I wear a pedometer, so it also helps me to keep moving because it’s a constant reminder of how much or little I’ve moved. Thanks again, Maggie. You are an inspiration, and together, we can do this. #LoveMyTeamTOPS. ;+). <3
I don’t think they sound crazy or extreme, Deborah. I marched in place by the dryer while waiting for my laundry to dry last night. 🙂 Every little bit counts!
One thing that works for me is to set the timer so that I won’t sit longer than I aim to.
Great idea, Libby!
That is a great idea! I will start doing that. I am very active, but when I get home I get sitting and I should movie more at home.
I do this trick too. Takes the kinks out !
We have a timer to use at meetings. Occasionally we set it to go off 1/2 through meeting time and stand up, and stretch a bit.
Maggie, thanks for all your hard work!!! You are so right, every time I think I am to tired to do a full work out, I say to myself just do 20 min. And somedays it turns in to 30 or 40. So I my not get in the 2 hours I wanted to, but I get something in.
I love that, Claudia! And I’m going to be better about squeezing in more activity when I can’t fit in a full workout. Also, thank YOU for reading 🙂
I do nine small reading groups with first and second graders for 20 minutes for each group. Instead of sending the kiddos back to their classroom and have them send the next group, I walk them back and greet my new group. Helps to add steps to my day!
That’s great, Anne. All those steps add up.
I also set the timer in 1 hour intervals, so I will get up and go onto onto the next project, and reset the timer!!!