Breaking the Movement Myth: How Busy Professionals Can Stay Active
Let's reset your expectations about exercise right now. You don't need hours in the gym. You don't need elaborate workout routines. And you certainly don't need to feel guilty about your busy schedule. The truth is, movement can be simple, quick, and integrate seamlessly into your life.
Recent research has blown apart the traditional notion that you need prolonged, intense exercise to see health benefits. Just 4 to 5 minutes of daily movement can dramatically reduce your risk of heart attacks, strokes, and other cardiovascular issues. This isn't about becoming an athlete – it's about making small, intelligent choices throughout your day.
Reframing Movement: It's Not What You Think
- ❤️ The heart attack at 50 began at 20.
- 🧠 The Alzheimer's at 70 started at 40.
- 🦽🚶 The loss of independence at 80 began at 30.
- ✨ The life you want starts with the choices you make today.
Forget the old narrative that movement must be a dedicated, time-consuming exercise. Movement is not a punishment or a chore. It's a celebration of what your body can do, even in the midst of a hectic work schedule.
Every step, every stretch, every moment of activity today counts towards a long and healthy life.
26 Ways to Squeeze Movement into Your Busy Day
Build Morning Momentum
Get a head start in the morning before your commitments take over.
- 🕒 Get up ten minutes earlier and treat yourself to some stretches
- 🦶 Balance on one leg while waiting for your coffee to brew. Make it harder by going up on to your tiptoes or doing 10 small knee bends
- 🍑 Work your bum while the kettle boils
- 🦵 Do calf raises while brushing your teeth
Or try the excellent Nike Training App with Mindset, Yoga and Strength routines which take less than 10 minutes.
Workplace Movement Hacks
There are plenty of opportunities to squeeze some movement into your workday.
- 🎆 Turn 121 meetings into a walking meeting with coffee as a treat
- ⬆️ Take the stairs instead of the lift
- ⏳ Do a few minutes of desk stretches every hour
- 🧍♀️ Use a standing desk or sit-stand workstation
- 🚶♀️ Walk to a colleague's desk instead of sending an email
- 🚶♂️ Take phone calls while walking
- 🚻 Go to the toilets or kitchen on another floor
- 🌞 Get outside at lunchtime for a 10-minute walk
Be a Commute Conquerer
Make the most of getting to or from work. If you're home working then make sure you take a ten-minute walk in the morning and at lunchtime.
- 🚶♀️🚴 Walk or cycle to work whenever you can
- 🚍 Public transport - get off one stop early and walk
- 🚇 Tube travellers - Walk up and down the escalators or take the stairs
- 🚗 Drivers - Park further from your destination and walk
- 📏 Use this tool to see how far you can walk in 10 minutes
- 🗺️ Plan cycling routes with Komoot's planner
Micro-Exercise Moments
Try exercising during conference calls. Nobody will ever know!
- 🍑💪 Glute squeezes
- 🦵↔️ Leg extensions
- ✋🔄 Wrist rolls
- 🏋️♂️🤲 Work on your strength with a grip strengthener
- 🦶🔄 Ankle rotations
Or knock out a few of these while waiting for the printer to actually print:
- 🤜🧱 Wall press-ups
- ☕🧎♂️ Coffee squats
WHAT IS ACTIVE TEAMS?
Discover how Active Teams uses the joy of movement to connect the employees and teams at DNV.
