Need some movement motivation but haven’t seen the inside of a gym in years and totally don’t miss it? We got you. You don’t have to go to the gym to see the benefits of movement. We repeat: you do not have to go to the gym. A recent study out of Australia showed that just replacing some of your sedentary time (looking at you, 9-to-5 desk job) with standing or walking can benefit your heart health. Here are some simple, easy ways you can get more movement.
Take the stairs
This one is kind of a no-brainer, but bear with us. Just two minutes of climbing the stairs every day has the same calorie-burning power as a 30 minute walk. It’s not only a total timesaver, it’s also a great way to get your heart rate up without sweating through your work clothes.
Have walking meetings
Always in meetings? Switch things up and go for a walk during your next conference. Not only will this help you reach your daily movement goals, but it might actually help you come up with better ideas. A research study done at Stanford showed that creative thinking increases when you’re walking.
Try a standing desk
This one is straight from Ritual HQ. We graduated to standing desks earlier last year as an effort to be more active. Standing requires you to activate muscles in your legs and abs, increasing your activity throughout the day.
Get up and stretch
How long has it been since you’ve gotten up? We can go hours at work or at home without standing, which prevents our muscles from stretching out. To avoid tightness and get your blood pumping, get up and stretch every 1-2 hours. Enlist a co-worker to do it with you and you’ll stay accountable to your rhythm. To keep it interesting, stretch a different part of your body each hour. Start with your calves, then move to hamstrings, side stretches, and shoulder stretches.
Cleaning your house might not be the most fun thing, but it can help you stay active when you get home from work. Try to dedicate 20-30 minutes each night to walking around your house and tidying up. If you’re a real overachiever, you can try strapping on some ankle weights while you tidy, making those steps count even more.
Dancing is serious cardio, folks! If you can’t motivate yourself to hop on the treadmill (we feel you), try blasting some tunes and getting low in your house for 10-15 minutes. Let’s be honest: nothing makes a day better than a wild dance party with just you and your dog.