October 24, 2024
Jyndia Ruff, PT, DPT, CLT is the Rehabilitation Manager at St. Peter’s Health. She is a certified Physical Therapist, Oncology Rehab Specialist and a Certified Lymphedema Therapist.
Small Steps Make a Big Impact on Your Health
We all know that moving our bodies is good for our health, but did you know that you don’t need to run marathons or lift heavy weights to see the benefits? For many people, especially those who spend most of their day sitting at a desk, small movements throughout the day can make a big difference in how you feel, both physically and mentally.
Why Movement Matters
Our bodies are made to move. When we sit for long periods, whether at work or at home, it can lead to health problems like back pain, stiff muscles, and even increased risk for diseases like diabetes and heart disease. Movement helps keep your muscles strong, improves your circulation, and even boosts your mood. The best part? You don’t have to exercise for hours every day to see the benefits.
It Doesn’t Have to Be Intense
While it’s great to get in a heart-pumping workout, that’s not the only way to keep your body healthy. Simple activities like taking a short walk, stretching, or doing light strengthening exercises can make a big impact over time.
If you sit at a desk for most of the day, try to take a break every hour to stand up and move around. A 5- to 10-minute walk or a few stretches can help ease stiffness in your muscles and improve blood flow. Strengthening exercises, like squats or leg lifts, can be done right at your desk and take only a few minutes.
How Moving Helps
Moving your body regularly can have big benefits:
- Better Heart Health: Moving more helps lower your risk for heart disease by improving circulation and lowering blood pressure.
- Stronger Muscles and Bones: Even light exercise, like walking or lifting light weights, can help keep your muscles strong and your bones healthy.
- Less Back and Joint Pain: Stretching and moving more often can reduce stiffness and pain in your back, neck, and joints.
- Improved Mood and Focus: Regular movement can release chemicals in your brain that help you feel happier and more focused.
- More Energy: Even a quick walk can give you a boost of energy when you’re feeling tired.
Simple Ways to Move More
If you’re not used to exercising, don’t worry! Here are a few easy ways to add more movement into your day:
- Take the stairs: Instead of using the elevator, take the stairs when possible. It’s a great way to get your heart pumping and strengthen your legs.
- Go for a short walk: A quick walk during your lunch break or after dinner can help clear your mind and stretch your legs.
- Stretch at your desk: Try standing up every hour and doing a few stretches or gentle exercises, like squats, arm circles, or leg lifts.
- Dance: Put on your favorite song and dance around for a few minutes. It’s a fun way to move and lift your spirits!
- Use a standing desk: If you sit a lot at work, consider using a standing desk or taking standing breaks throughout the day.
Strengthening Exercises You Can Do Anywhere
Even if you don’t have time for a full workout, you can do some simple strengthening exercises wherever you are. Try:
- Wall sits: Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold for 30 seconds to a minute.
- Desk push-ups: Stand a few feet away from your desk, place your hands on the edge, and do push-ups against the desk.
- Chair squats: Stand in front of your chair and lower yourself down as if you’re about to sit, then stand back up without actually sitting.
The Key: Consistency
The most important thing is to move regularly, even if it’s just a little bit at a time. Whether it’s walking, stretching, or doing simple exercises, adding movement into your day can improve your health and help you feel better. So, take a few minutes to move, and your body will thank you!
