7 Tips to Get You Up and Moving

Posted May 09, 2024 by H. Kelley Riley, M.D., MBA, Chief Medical Officer

Collage of person working out and a fitness watch

In today’s world chock full of modern conveniences, physical activity may not play a big part in our daily lives. Think about it: We drive to our destinations, get our goods delivered by mail and many professions require prolonged sitting at a computer. Not to mention, our favorite pastimes (reading, watching movies and playing video or board games) involve long periods of sitting.

In fact, if you’re like most people, you spend more than half of your waking hours parked in a chair or sofa! According to the U.S. Centers for Disease Control and Prevention (CDC), adults spend 55 percent of their day in sedentary behaviors — sitting between 6.5 and 8 hours per day.

Even if you’re exercising multiple times a week, it’s important to get up and move your body for at least a few minutes several times throughout each day. Sitting for long periods of time can negatively impact your body in many ways, such as:

Increasing discomfort or even pain in your neck, shoulders, lower back and other musculoskeletal areas;
Slowing metabolism, which can lead to weight gain;
Reducing blood flow, especially to the lower legs which may result in swelling;
Increasing blood pressure;
Negatively impacting your sleep patterns and mental health.

Research shows prolonged sitting can lead to a range of chronic diseases and health conditions, including obesity, type 2 diabetes, high blood pressure, heart disease, back pain, depression and even some cancers. The more sitting you do in a day, the higher your risk of developing these health problems.

On the flip side, staying active can help reduce these risks, while boosting your health in many other ways. It’s proven that regular physical activity can:

Help you maintain a healthy weight and reduce your risk of diabetes;
Promote heart health;
Improve your mood and reduce your risk of depression;
Increase your sleep quality;
Boost your energy and flexibility;
Keep your brain sharp and reduce your risk of dementia.

Movement doesn’t have to mean a hardcore exercise plan, either. Physical activity simply means moving your body and can include the most ordinary activities, such as taking out the trash, walking from your car to the grocery store, or walking upstairs to put away the laundry.

Of course, the more you move, the better. The CDC recommends at least 150 minutes of moderate physical activity each week to lower your risk for health conditions associated with a sedentary lifestyle.

So, the question is: How can you build more movement into your daily routine? Physical activity is a crucial part of keeping you healthy — physically and mentally. Even if you can’t get to the gym or start an intense workout routine, simply moving your body more is much better than being sedentary.

Don’t just sit there! Follow these tips to get up and moving.

SummaCare offers 7 ways to add short bursts of movement into your daily routine:

Add stretching to your morning routine.
Stretching increases blood flow to help your body wake up and prepare for movement. Stretching also reduces your risk of injury.
Set a reminder.
You can use a fitness tracker, computer or even the kitchen timer to set a reminder for brief movement breaks throughout the day, or to alternate between sitting and standing every 30 minutes.
Squeeze in short bursts of exercise.
If you’ve been sitting awhile, get up and do a short set of exercises or stretches. For example, walk up and down a flight of steps, do five or 10 squats or leg lifts, or take a walk around the block during your lunch hour.
Pace during calls.
Walk around or pace the room while on the phone. You could also use a hands-free headset and do light chores while you chat.
Exercise during commercials.
The average American watches close to three hours of television a day, with that amount increasing as people age. During commercials, stand up and march in place, swing your arms, do a few crunches or easy stretches.
Take the long way.
Take the long way around on a hike, or park in the furthest parking spot from the door to get in extra steps. Also, take the stairs instead of the elevator.
Walk instead of email.
If you’re in an office setting, walk over to your coworker to discuss an issue, instead of emailing. You can also try a stand-up desk.

Many people find once they incorporate movement into their everyday routine, they don’t go back. Start with these less vigorous exercises and build your stamina over time. Just be sure to check with your doctor before starting any new exercise routine. Health gets better with movement — and so does your enjoyment of life.