Fitness
Finding your rhythm: Tips on how to move more every day
By Shetal Desai Rautela, RDN, CDCES
Nov. 19, 2024 • 4 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Why exercise?
In simple terms, exercise is all about training your body to improve its function and enhance fitness. Sitting for long periods can lead to various health issues, including increased fat around the waist and hips, heart disease, and high blood sugar levels. Interestingly, research published in the British Journal of Sports Medicine suggests that just 22 minutes of moderate to vigorous physical activity each day can significantly reduce the risk of serious health implications associated with a sedentary lifestyle.
How many times have you found the idea of exercise motivating, yet difficult to put into action? Maybe hitting the gym isn’t your thing, but a quick 10-minute walk after dinner sounds doable. Let’s rethink how we approach exercise; instead of planning structured workouts, let’s focus on using movement as medicine. Whether it’s putting on your dancing shoes, grabbing those gardening gloves, or simply taking a stroll, the goal is to start moving more and sitting less.
Exercise versus physical activity
While the terms exercise and physical activity are similar, they have slightly different meanings. Physical activity refers to any expenditure of energy brought about by bodily movement. It includes everything from lifestyle changes, like parking farther from the store or pacing while brewing coffee, to low-intensity exercise, such as taking a Zumba class or raking leaves, all the way up to moderate- and high-intensity workouts like swimming, cycling, lifting weights, and playing sports.
Exercise is a specific component of physical activity. The key difference is that exercise is structured and planned specifically to develop and maintain physical fitness, while physical activity encompasses more spontaneous ways to add movement throughout the day.
Make every step count
Here’s some tips to get you started on moving more throughout the day:
- Set a spontaneous physical activity goal.
- Jot down ideas for moving more and sitting less. Consider how to incorporate more movement throughout your day, from rolling out of bed to heading to bed at night.
- Track your steps to stay motivated and gradually increase your daily count.
- Aim for more than 2,200 steps a day, working your way up to the recommended 7,500 steps daily.
Here are some ideas to kick things off:
- Do a round of jumping jacks before brushing your teeth.
- Walk in place or do leg lifts for a minute while warming up food in the microwave.
- Walk the dog at a slightly faster pace.
- Have a walking meeting at work.
- Climb the stairs quickly or take a 15-minute walk after lunch.
- Park farther away from your destination.
Keep increasing your activity each day, and you’ll discover how easily movement can become a part of your daily routine, helping you meet your health goals.
Embrace the power of movement
Make it easier to incorporate more movement into your day by rethinking exercise as a series of small, enjoyable activities. This approach allows you to transform your routine and boost your health without the pressure of a strict workout regimen. Remember, every little bit counts. Embrace the joy of movement, and watch as you step into a healthier, happier you.
The production of this article was sponsored by Stelo by Dexcom.
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Shetal Desai Rautela, RDN, CDCES
Shetal Desai Rautela, RDN, CDCES, is a registered dietitian, diabetes care, and education specialist with 15+ years of expertise in diabetes, metabolic health, and child nutrition.