by Jari Love
It seems that Americans these days are glued to their desks, their cards, and their couches, rarely getting up to stretch, walk around, or clear their minds from the clutter of life. We are enchanted by all the things happening in our outside lives that often times taking time for yourself is lost.
Even the greatest of workouts isn’t beneficial in the long run if you spend over half of your day sitting. It’s a scary thought to think our bodies are festering diseases due to our inactivity. Unfortunately, this is becoming the norm in America. According to the Huffington Post, sitting is the new smoking.
“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death,” says Dr. James Levine to Huffington Post, inventor of the treadmill desk and a director at the Arizona State University Mayo Clinic for obesity solutions.
Sitting is slowly killing us, but if you catch the problem early enough, there is no way you can’t turn your fate around. The little things add up; it’s up to us to remember to do think of our health.
Even the CDC has launched campaigns “Five Minutes (Or Less) For Health” that include lists of activities to help us stay safe and healthy throughout our days.
Doing these 1-minute activities for a minute, or more, can help you stay healthy. Here are some ways to stay active from the moment you wake up till you fall asleep.
1. Do squats or lunges while you make breakfast.
2. Bagel in the toaster? Squat until it’s ready. Eggs frying? Squat until you need to flip them. Even squat as you make your coffee or pour your orange juice. This will also help to wake you up and increase that blood flow early in the morning.
3. Park farther away at work.
4. Stand up at work, or take a break every 15 minutes to walk around.
5. Purchase a pedometer and set a daily goal. (Try to reach over 10,000 steps!)
6. Warm-up by walking on the treadmill at the gym.
7. Squeeze a hand grip while you’re on a phone call.
8. Lift your legs up and down under your desk for a minute.
9. Sit up straight all day long.
10. Rotate your wrists for a minute every so often. (Give your hands a keyboard break!)
11. Twist at your desk chair.
12. Sit up straight and stretch to each side for 30 seconds. Do this a few times throughout the day.
13. Do 20 jumping jacks.
14. Make sure no one is in the bathroom at work and quickly do 20 jumping jacks. You’ll feel more energized and squeeze some activity in.
15. Drink a glass of water 8 times throughout the day.
16. Deep breathing.
17. Fidget while you work: Often times fidgeting are lifelong habits that try to be avoided, but studies show that fidgeting can increase our calorie burn 20 to 40%.
18. Pace while you’re on the phone.
19. Clean your home (even if you only have a minute to spare). Vacuuming, sweeping, mowing the lawn, weed whacking, doing laundry, and dishes all increases total calorie burn throughout the day and helps to clear your mind.
20. Exercise while you watch sports late at night. Abs, mountain climbers, burpees, you name it. Your heart is telling you to sink into your couch, but your body is telling you to get in shape.
21. Squat or pace while brushing your teeth.
22. Eat dinner standing up.
23. Do 10 to 20 pushups before bed.
24. Stretch before bed for one minute.
Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.