Move It: How to Get More Activity in Your Day
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It is common (but definitely not normal) that we find ourselves more sedentary than we’d like to be. There are moments where it becomes more obvious:
Maybe your doctor has told you to move more. Or maybe you want to lose weight. Or maybe, if you have ADHD like me, you want to jump out of your skin after sitting still for a while and you know moving around makes you feel better. BTW, if you have ADHD or are on the autism spectrum this feeling is pretty normal (although still annoying).
According to a study published in 2023, high step count populations (>8,763 steps a day) have a 60% lower risk of all-cause mortality compared to low step populations (<2k steps a day) and a 51% lower risk of developing Cardiovascular disease. Even small amounts make a big difference. Participants who got 2500-2800 steps per day decrease risk of CVD by 11% and death by 8%. What this means is that moving more makes you healthier, feel better, and less likely to die for any reason.
However you got here, you want to know how to get more movement in your day. But to do that, we need to talk about the obstacles in the way. There are lots of reasons we don’t get enough activity:
Sedentary jobs
An automobile-centered transportation system
Technology and automation
Fatigue from chronic stress
Lack of quality sleep
Dehydration
Part of the solution is tricking ourselves into moving in our current life, and the second part is making changes that make movement happen almost automatically. But first we need a baseline.
Measure Your Movement
When we talk about moving more, it tends to be a pretty general idea. It shouldn’t be. You have to know how much you move in your current life in order to gradually increase it, otherwise you run the risk of injury.
The more sedentary someone is, the riskier it becomes to add a lot of new stresses on the body by moving more. This can result in what are called “injuries of inactivity,” which basically means that when we move so little, it’s easy for the smallest thing to be too much for our weakened muscles, tendons and ligaments, and something happens.
You can get an idea about your current activity level by wearing a movement tracker like one of these. Tiny accelerometers in these devices allow them to calculate how many steps or wheelchair pushes you get throughout the day. Once you have a baseline, you’ll be able to set a goal.
Goal Setting
First, set a movement goal that is just a few thousand steps higher than what you currently get on an average day. If you currently get about 2,000 steps a day, maybe aim for 3-4k to start. If you currently get 6,000 steps a day, aim for 8-10k. Whatever number you choose, be sure it is challenging yet do-able.
Trick yourself into movement
Ok, now for the fun part. Let’s trick ourselves into moving more.
These ideas run the gamut from simple to complex, so find a few solutions that work for you and start from there.
Set reminders to move on your calendar.
Drink lots of water so you have to get up to pee.
Pace while you’re on phone calls.
Walk laps in your home or office at every opportunity.
Do “workout snacks” like doing five to ten squats every so often throughout your day.
Get a dog and walk it several times a day.
Join a walking group (or form one with some friends or neighbors).
Invest in a standing desk with a desk treadmill so you can get your steps in at the office.
Park your car as far as safely possible from the door.
Take public transportation whenever possible.
Ride your bike for transportation.
Pick up an active hobby sport like pickleball or bowling.
Make Changes
Once you start getting more movement, it’s time to do things that will make it easier for you to get movement without having to think about it.
Structure your day to integrate movement - Say no to time wasters to free up time and use that extra time for short walks. Walking guests in/out of your house, walking kids to/from the bus stop or school entrance, etc.
Volunteer - Many volunteering opportunities get you on your feet. Find one that strikes your fancy! Find volunteer opportunities by using a targeted search at special websites for volunteering.
Change your environment - It’s not always easy, but there are several ways to do make your environment more suitable to your needs, including joining a gym, getting a dog, moving to a more walkable neighborhood, getting a more active job, or changing the activities you and your family do together.
Change your community - Vote for improvements in public transportation, zoning that puts amenities within walking distance for your community, and funding of improvements to parks and other public spaces. Research candidates for office who support these healthy values. Vote early and encourage your friends and family to do the same.
A lot of these are big changes, so be sure to start out with the smallest, easiest changes for a quick and easy win. After a while, you’ll be surprised how many of these things fall into place.