Daily exercise is important. It's easy to hit the end of your busy day and realize that you moved not in hours, but as studies showOur sedentary lifestyle harms our health. The good news? Daily exercise can be incorporated into your routine without rearranging your life. Here's how:
1. Add a morning routine: five movements in five minutes.
A quick morning exercise routine allows you to set a tone for the day that allows you to control your schedule, rather than the other way around. Take five minutes and spend a minute on each route:
Roll your feet: While standing, roll each foot from heel to toe on a tennis ball. Pay special attention to areas that are tender to the touch. This helps with foot flexibility which aids balance and coordination.
Hang forward:Bend forward from your hips, hold your opposite elbows, and let your head hang heavily. Nod your head and shake it gently, no.
Slightly sitting turn:Sit on the floor with your legs outstretched, cross your right leg over your left and keep your left straight. Place your right foot flat on the floor and rotate it with your left elbow on the outside of your right knee. Turn away from your core, then look to the back of the room.
Breast opener:While standing, cross your fingers behind your back with your palms facing in. Extend your arms backwards.
Back opener:Still standing, cross your fingers in front of you, palms facing in. Extend your arms forward, outward, and up, parallel to the floor. Then rotate your handle so that your palms are facing away from you. Sliding your arms away from your body and hollowing out your chest, look at the floor and feel the stretch in your upper back.
2. Swap your daily commute for exercise.
If you work from home these days, you don't commute to work. This is the time to get back into your day for good use. Consider spending the time going for a walk, stretching, or creating one Warm up routine before you sit down for the day. If you don't have time to go for a walk, just go outside and take a few deep breaths. The fresh air can help cleanse your lungs and relieve tension.
3. Answer calls while standing.
At the beginning of your day, look for ways to exercise a little. Phone calls are a great time to stand up for a few minutes and speak. And studies show Walking during a meeting is better for communication as the increased blood flow to your brain will help you articulate ideas better.
4. Stretch out at your desk.
If you sit for long periods of time, remember to keep it loose. Neck and shoulder pain relief through a quick daily exercise routine. Try this routine:
Complete 10 shoulder rolls in each direction.
Bring your right ear to your right shoulder and hold your breath.
Switch to the left side and repeat the process.
Roll out your wrists in each direction, then shake your hands out.
Rotate your torso and look backwards.
Switch sides and repeat on the opposite side.
5. Let the music move your daily movement.
Move with the music. Pieces of music in the background can inspire you to move without even realizing it. Try a work-from-home playlist. like this oneThis is easy to work on and at the same time brings some energy to your day.
More exercise every day will help your mental clarity, energy and productivity. Active reflection at the end of each day helps you subconsciously reward yourself for doing things that made you feel better. This should motivate you to do it again the next day as you build a habit.
Do you want more healthy habits? Check out these posts:
For better health, eat slowly
How to create the perfect healthy platter
Are you really hungry Use our hunger scale to find out