We all know that exercise is good for our health. It is generally recommended to exercise actively for at least 30 minutes a day. [1] However, finding time for exercise can often be very difficult. Our schedules are so full that in our free time we seek rest rather than other activities. If you feel like this might be your case, try to use movement as an opportunity to step out of your daily routine. Incorporate it into your daily activities.

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Look for Opportunities to Move Throughout Your Day

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Look at your day and try to search for even the smallest ways you could move more. At what moments during the day could you get more active? Make a game out of it and get creative. Your body is not tired and incapable of movement all the time. It is actually often tired from sitting or thinking for long periods of time and would welcome more frequent movement. How can you move more often? Let us share some tips with you:

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1. Turn the Way to Your Work into a Walk

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When people go to or from work, they already see themselves at their destination and don't really think about the journey itself. We often don't think of the commute and the journey to work as a journey to be enjoyed. However, try to change this concept and try to turn the hectic stereotype into a morning and evening walk. Breathe in the fresh air, watch the sunset, take the stairs instead of the elevator, stop thinking for a while... Not only will it calm you down, but you'll also move more and take care of your health. If you're not too keen on walking, try to challenge yourself and cycle to work once in a while. 

2. Have an Online Meeting in Nature

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Sedentary jobs have a negative effect on our health. Sitting for long periods of time has been shown to have a range of negative health effects, from obesity and high blood pressure to abnormal cholesterol levels and even an increased risk of heart disease and cancer.[2]

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Today, many of our meetings are online and that gives us the opportunity to leave our office and work from anywhere. If you can, try to hold one of your meetings in a park. Put on your headphones, talk to colleagues online on the phone and walk around while you meet. Your legs and back will thank you for it.

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3. Use Your Bbreak to Stretch Out

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A 2015 study[3] found that sitting for long periods of time has negative consequences for our health, regardless of other physical activity. This means that if you sit for 8 hours a day straight, an hour of exercise afterwards won't make up for it. We should therefore move our bodies regularly throughout the day. Try to use your breaks at work to benefit your health as well. Do you need to use the bathroom, go for a drink or sort something out with a colleague? Every time you get up from your work chair, think about your back and your body and stretch. Just do a few exercises you remember from physical education at school. Take a walk, take a breath. It will support your circulatory system and your productivity.

4. Remember to Hydrate

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We all probably know the general recommendation that we should drink at least 2-3 liters a day. However, the exact amount depends on age, weight, physical activity level, overall health and even the climate in which we live.[4] But who really drinks nearly 3 liters of water a day? Try pairing your drinking regime with another habit. Put a full glass of water next to your screen and every time you finish it, take a look and refill it. Sticking to a drinking regimen hydrates our bodies, refreshes our minds, improves our mental performance and is a prevention to frequent fatigue. Not only that, the more water you drink, the more often you'll need to use the restroom and be able to stretch. 

5. Have Lunch Outside

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Instead of going to a restaurant or staying cooped up in the office, try taking your lunch out. Make arrangements with friends and use your lunch break to take a walk, get some fresh air and eat in nature. Walking outside every day has a positive effect on our health. It prevents chronic diseases[5] , circulatory diseases[6] , obesity[7] , bad moods[(] and vitamin D deficiency. 

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6. Change Your Position When Working to Standing or Sitting on a Ball

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Get a reclining table and alternate sitting with standing, or get a gymnastics ball. But be careful to keep your back straight. Often people get tired when standing or sitting on the ball for long periods of time and end up sitting or standing with a twisted back, looking for ways to relieve themselves instead of benefiting from it. If you notice this and feel that it is more uncomfortable than pleasant, it is time to stretch and sit down again.

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7. Organize Your Working Time Better

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Our productivity and creativity is directly connected to how often we take breaks. Neither sitting for long periods of time nor concentrating on one task for too long benefits us or our productivity. Take breaks at work to refresh your mind and body. Try what works best for you. According to a 2013 Chinese study, the recommendation for effective productivity is to work for 52 minutes and take a 17-minute break.[9] Experiment with time slots and optimize your time organization and attention allocation. Use the break to stretch and move around.

8. Get a Dog

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Of course, we don't advise you to get a dog just so that you will be more motivated to move more. However, if you are planning to get a dog, try to take advantage of the walks with it for yourself and walk with it during the day. Many employers now allow you to bring your dog to the office. Bring him along and let him brighten your day with more frequent walks. Or consider occasionally walking the dog of your friends, acquaintances, colleagues or a shelter dog.

9. Dance

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Dancing is a great way to make exercise fun. If you're not one of those people who can't stand dancing, introduce dancing into your life. Instead of going to sit down at a restaurant after work, try going dancing with friends. Stepping out of your comfort zone every now and then is exceedingly healthy - and not just for your body. If you think of dancing as something you don't want to share with others, try dancing at home. You can brush up on what you've learned in dance class and challenge your partner to a dance. Or maybe turn dancing into a dynamic meditation and try to forget everything and relax as much as possible. Dancing is an effective aerobic exercise and it also has a therapeutic effect on our health. We believe it is worth a try to incorporate more dance into your life.

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10.  How to Exercise at Home? In front of the TV

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Watching movies and TV shows doesn't have to be a lazy pastime. Even this passive activity can be modified by stretching your back from sitting all day, or getting a light workout. Again, it's more about habits and a will to change them. Try to come out of what you do all the time and experiment. Not because you have to, but for yourself and for your health. You don't have to resolve to just work out in front of the TV and then miss the whole movie. But if there is a commercial or a break, try to use it just like you would use a break at work.

11. Use Family and Friends Time Actively

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Instead of a lazy evening, try using your time together for active games, sports or a walk complemented by stretching and exercise. 

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With family

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• Make a list of active games that you can start playing every time your child says, "I'm bored. What are we going to do?" 
• You can turn the household chores into a playful competition. Write each task on a paper, have each member draw a card after dinner and compete for points and prizes.
• Try to implement something unusual into the family's routine. Go to jump on the trampolines, go to the amusement park, go swimming, ride a bike or have a dance competition at home...

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With friends

• Instead of "one on one" beer you can go with a friend to a "one on one" game of football, volleyball, squash, climbing, skating...
• Instead of an evening of wine and fatty snacks, take a fitness, yoga or dance class with a friend.
• Instead of a group dinner after work, you can go for a run with friends and measure your performance, try a new sport you've never done before, or take a longer walk in nature.

One Last Tip to Increase Your Physical Activity

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It's not as hard as it might seem to find opportunities to get more exercise every day. What can be difficult, however, is changing your habits, being more motivated to move or feeling like you have enough energy. If you're still tired, it might be worth taking a step back and consider whether you're indulging in good quality sleep, diet or taking enough care of your mental health. Movement and sport activates, nourishes and awakens us to life. It has a positive effect on our health, mood and is a long-term prevention of many diseases. Would you like to stay up to date and receive more tips for your health? Follow our Macromo Insider!

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