Breaking the Sedentary Lifestyle: Incorporating Movement Throughout the Day

Can you believe it’s actually 2024?! This means that it has been almost four years since the beginning of COVID-19, the pandemic that turned our world upside down. Thinking back on my first trip to the grocery store when the shelves were empty and people were scrambling to stock up on toilet paper, I just knew that whatever was happening would change our lives forever. Although the air was full of fear and uncertainty, there were some benefits of the pandemic including extra family time, long walks with the dog, and the tremendous opportunity to work remotely!

At the time, remote work seemed like a dream come true, but scientists have since discovered some unhealthy effects of skipping out on office interaction. Not needing to go into the office blurred the boundary between work and home, causing people to work outside of regular hours and make themselves available at any instant. Many remote workers experience lower-back pain, shoulder and neck pain, tight hamstrings, or even increased stress as a result of sitting all. day. long. As someone who runs their own business out of the comfort of their own home, I know that remote work certainly has its benefits. That being said, no matter where you work and when, it’s important to include movement into your day. 

The sedentary lifestyle poses a significant risk to our overall health and well-being. Let's face it – our bodies were not designed to be seated 24/7. The consequences of this lifestyle are far-reaching, contributing to a host of health issues, including obesity, cardiovascular problems, and even a decline in mental health. Medical experts have coined the phrase "sitting is the new smoking" to highlight the detrimental effects of prolonged sitting. The good news is that there are practical steps we can take to counteract the sedentary lifestyle. Here are four tips to get you started on incorporating movement into your daily routine:

1. Deskercise Breaks

Who said exercise has to stay confined within the walls of the gym? Deskercise is a real thing, and I highly recommend it. Take short breaks throughout your day to practice simple stretches or even take a lap around the office. While you’re sitting at your desk, you can even do leg lifts or seated marches to help get the blood flowing.

2. Take the Stairs

No matter where I am in my fitness journey, climbing up stairs can certainly knock the wind out of me. Whether you’re arriving at your office or high-rise apartment, opt for the stairs instead of the elevator. It’s a quick and effective way to sneak in some extra physical activity!

3. Stand and Stretch

One of the most effective practices for me to incorporate physical activity into my daily routine has been setting movement reminders. When I begin to work, I always set a timer for an hour to remind myself to stand up and stretch. Not only does this alleviate muscle stiffness and improve overall circulation, it also gives me a quick brain break which often increases productivity in my next interval of work.

4. Walking Meetings

Once you realize how much better you feel by incorporating movement into your work day, invite others to join in on the fun! On days when my husband works remotely and his meetings do not require a visual presentation, he encourages his team to join him in a walking meeting. Whether it’s through your local neighborhood or the office parking lot, walking meetings can add movement into your day, stimulate creativity, and help to harness your focus.

As a board-certified health and wellness coach, my role is to guide you toward a healthier, more active lifestyle. I work with individuals to create personalized plans that fit seamlessly into their existing daily routines. Whether it’s designing a workout regimen for your busy professional life or offering strategies to incorporate movement into your sedentary job, I would be more than happy to provide support catered towards your needs.

Breaking the sedentary lifestyle requires a series of small, consistent changes that accumulate to a significant impact on your overall health. By partnering with a health coach, you gain a dedicated ally and accountability partner in your journey to take a stand - quite literally - against the perils of prolonged sitting. Together, we can explore creative solutions, set achievable goals, and celebrate your successes on the way towards a more active, energized, and fulfilling life.

For thirty-three fun and funky deskercise recommendations including cardio, upper-body, lower-body, and even core, check out the link attached here

Wondering if sitting is actually the new smoking? Check out this article from the Heart Foundation on the science and solution behind prolonged sitting.

To learn more about my qualifications and the ways that I can guide you towards fulfilling your health goals, continue reading my bio below:

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business” and “The Ultimate Guide to Becoming a Successful Soul Professional”.

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.