Get Moving is an occasional series from the UNMC Center Healthy Living to promote activity and healthy living. Kristal Cavanaugh is the exercise/fitness coordinator for the center.
When people think about improving their health, they often focus on structured exercise, such as going to the gym, taking a fitness class at the Center for Healthy Living or training for an event. While exercise is important, it is only one part of the wellness equation. How much we move throughout the day can have a significant impact on our overall health.
Whether working at a desk, commuting or relaxing at home, it is easy to spend much of the day sitting. Even for individuals who exercise regularly, extended periods of sitting can negatively affect circulation, blood sugar regulation and muscle and joint comfort.
The good news? You do not need hours of exercise to experience health benefits. Short movement breaks throughout the day can make a meaningful difference. Standing up, stretching or taking a quick walk can help improve circulation, reduce stiffness and boost energy and focus. For every hour you spend sitting throughout the day, try standing for 10 minutes or taking a five-minute walk or movement break.
Finding opportunities to add movement to your routine does not have to be complicated. Consider:
- Taking a five-minute walk during breaks;
- Using the stairs when possible;
- Parking farther from entrances;
- Scheduling walking meetings: or
- Standing while making phone calls.
These small habits can add up to hundreds or even thousands of extra steps each day, and those extra steps can have a big impact on your health.
The most important thing to remember is that every movement counts. Health is not built from a single workout or a perfect routine. It develops through consistent habits practiced over time. By looking for simple ways to move more throughout the day, you can support your physical health, increase your energy and improve your overall well-being.
The Center for Healthy Living wants to help you add more non-exercise movement to your day. Starting in September, the center will host a monthly Zoom Stretch Break. The Workday Wellness: Stretch Series will take place on the first Wednesday of each month from 2:30-2:45 p.m. If you would like to attend, enter your email here. You will be emailed a monthly calendar invitation to add to your calendar.
These are extremely helpful tips and information, thank you!