A brief morning stretch of even 10 minutes can help limber up your muscles, improve your circulation, and set you up for a less stressful day, plus, it feels so very good. You can also try incorporating a few simple stretches at the end of the day to help avoid sore, stiff muscles and joints, especially if you are behind a computer for hours each day.
Redefine “Fitness” during holiday season.
Your workouts don’t need to be perfect—they need to be consistent. Even short sessions of 20–30 minutes help keep your energy up and metabolism active. Think: a quick HIIT, a yoga flow, band work at home, TRX, or a strength circuit between events. Consider that it’s about keeping your mind/muscle memory connection engaged. That’s the strategy for the holidays: not the perfection.
Science shows that walking for 15 minutes after eating helps regulate blood sugar and improves digestion. Plus, it’s a chance to clear your head during family gatherings.
Tracking your steps with a fitness tracker, smart watch, smart phone, or pedometer is an easy way to ensure you’re getting enough activity in each day. A step counter holds the wearer accountable to whatever number they hope to achieve each day. The average Indonesian walks 3,000 – 4,000 steps per day, or about 1.5 – 2 miles. Increasing your step goal each week is a surefire way to incorporate more physical activity into your daily routine.
If possible, use a standing desk at work. Standing while working can reduce the negative effects of prolonged sitting, such as back pain and muscle stiffness. You can alternate between sitting and standing throughout the day. If you don’t have a standing desk, schedule a standing meeting, or stand during a conference call.
A lot of people don’t get enough physical activity every day because they’re dealing with chronic pain that can make it difficult, uncomfortable, and sometimes unsafe to move. One of the biggest benefits of working with a physical therapist is that he or she can provide services that alleviate your pain, improve your balance, function, and strength, and increase your confidence and self-efficacy so daily exercise is manageable.
Your health plays a crucial role in how you feel and live each day. If you’re stressed, tired, or not feeling well, it’s not easy to be the best version of yourself and to give those around you the time and attention they need.
In order to thrive and lower your risk of chronic disease and illness, there are many choices you can make today and every day to give yourself the best shot at living a long, active, and healthful life.
