You may have seen an ad for a deal on a new gym membership, gym equipment, or perhaps nutritional supplements in the last few weeks. January is the month of “new year, new you” themes, and many individuals see the start of the new year as the start of a unique opportunity. There is a simplicity to starting over in the new year – it’s a precise time marker, and it is easy to monitor the progress. However, starting a new movement in exercise is not easy to establish. It takes about two months to form a habit, with nearly half of the people who made resolutions usually quitting by the end of January, so there is not enough time to develop the habit of new exercise or movement. Adding exercise or movement into daily life is a way to get around fatigue. If it is part of the everyday life, it becomes a habit much easier. Add these activities to your life to impart and build healthy habits in the new year – no gym membership is required.
- Walk in the evening instead of watching TV. With the boom of streaming, our shows are at our fingertips whenever you need them – no need to watch the show when the cable guide says it is on.
- Squats while brushing teeth. This one may seem strange, but you have to brush your teeth each day, so do it while squatting for 20 seconds, and increase the time to eventually the full two minutes. Or do isometric squats while brushing your teeth.
- Stretches when walking upstairs – take the stairs two at a time if you are physically capable.
- Take the stairs over the elevator – even if it is two flights. It may be cumbersome if you haven’t been physically active in the prior year, but it will become easier with time, and you may welcome the physical changes.
- Park further away when driving to the store. This forces a longer walk, making it easier to get in some steps without much variation in what you are doing.
- Walk to stores if possible. This isn’t always doable depending on where you live, but walking to the store is a two-fold activity – it allows for exercise and time to converse with family undistracted, but it also forces you to carry everything you purchase. Walking to the store can limit unnecessary purchases and provide little weight training.
- Desk push-ups. Chances are that if you are working, you are working at a desk. Break up the monotony with desk push-ups. Stand a few feet away from your desk, place your hands shoulder-width apart on the edge of the desk, and do push-ups. Aim for three sets of 10-15 push-ups. If you have had recent surgery or mobility issues, consult your medical provider before adding this to your daily routine.
- Seated Leg Lifts – again, something to do while seated at work. While sitting at your desk or on a chair, lift one leg straight out in front of you and hold for a few seconds. Lower it back down and switch legs. Do three sets of 10 lifts on each leg. Set a timer or alarm (if your cell phone is allowed in your workspace) to do every hour or two, as your schedule allows.
- Jumping Jacks – Waiting for the coffee to brew? Making some tea? Or perhaps warming up your lunch – add some jumping jacks! You may look silly to coworkers or inspire a movement of moving.
- Planks – Another one you can add when waiting for the coffee to brew or tea to steep in the morning. It is probably not one to do at work unless you have the space to do it. Make it a challenge with a family member or coworker, depending on where you do it.
The point of daily movement is just that – moving daily. Find opportunities to add stretches, exercises, and movement into everyday life. Once you do this frequently, it will become a habit and won’t even feel like forced exercise. These little changes may open the path to doing more physical activity, which has improved mental function and strengthened bones and muscles, not to mention managing weight and reducing the risk of disease. Are you making changes in the new year?
