Increasing movement in your daily routine can have significant benefits for both your mental and physical health, as well as your productivity at work. Physiotherapists recognize that a lack of physical activity is a major contributor to pain and injury. Incorporating more movement doesn’t have to mean intense exercise; any form of activity can be beneficial. Here are some tips to help you incorporate more motion into your day.
- Utilize the Pomodoro Technique
The Pomodoro Technique, developed in the late 1980s, involves breaking work into intervals, typically 25 minutes each, separated by short breaks. Research indicates that setting these time limits can enhance focus, and the breaks serve as motivating factors.
During these intervals, take short breaks to go for a walk, perform squats, or do some stretches. By doing so, you not only increase productivity but also introduce more movement into your routine.
2. Engage in Step Challenges with a Friend
Adding a touch of friendly competition can be a great motivator to increase your activity levels. Set daily, weekly, and monthly step goals and compare progress with a friend to stay accountable. Apps like “Habitica” can assist in tracking and gamifying your movement habits.
3. Opt for Distant Parking
Parking further away from your destination is a simple yet effective way to add more steps to your day. Additionally, consider taking the stairs instead of the elevator and incorporating walking into your phone calls to boost your daily activity.
4. Employ a Kettle Boiling Exercise Routine
Make the most of the time spent waiting for the kettle to boil by incorporating a brief exercise routine. Try performing two sets of squats, lunges, heel raises, or balancing on each leg for a couple of minutes.
5. Prioritize Bedtime Stretching
Engaging in gentle stretches before bed can help relax your muscles and maintain joint mobility. Establish a nightly stretching routine to improve sleep quality and promote overall physical well-being.
Our physiotherapists are available to assist you in finding strategies to incorporate more movement into your day. Feel free to reach out to us for personalized recommendations tailored to your needs.