13 Steps to Get More Movement in your Day
Posted by Medavie Blue Cross on June 16, 2023
13 Steps to Get More Movement in your Day
Posted by Medavie Blue Cross on June 16, 2023
We invited our own, Jennifer Newton, HR Coordinator at Medavie, who is also a yoga teacher, fitness instructor and youth sports coach, to share with us some easy to implement tips to help you increase your daily movement and keep you motivated.
1. Start with small goals
Set small goals throughout the month and allow yourself to build on them as you become more comfortable with increased movement. Good micro fitness goals will allow you to focus on one goal at a time and position yourself for success.
2. Set reminders throughout the day
Setting a reminder on the hour to get up and move is a great way to add steps throughout your day. Try setting a goal of how many steps you’ll take each time you stand. Don’t forget that the steps you take while walking in place also count!
3. Don’t wait to celebrate
Celebrating the effort can help keep you motivated, especially on those days when reaching goals is more difficult. Remember, it’s not all about the end result but about the journey getting there.
4. Replace excuses with options
If you find yourself making excuses, see if you can compromise and find another option. Instead of saying “I’m too tired for a big workout”, you could to say instead, "I have enough energy for a short walk."
5. Know yourself, and if you don’t, get to know yourself
Picking the right time of day to add movement can be a game changer. Some people are early risers and eager to get moving, while others find that a midday or evening workout makes more sense for them. Listen to your body and try to work with it, not against it.
1. Start with small goals
Set small goals throughout the month and allow yourself to build on them as you become more comfortable with increased movement. Good micro fitness goals will allow you to focus on one goal at a time and position yourself for success.
2. Set reminders throughout the day
Setting a reminder on the hour to get up and move is a great way to add steps throughout your day. Try setting a goal of how many steps you’ll take each time you stand. Don’t forget that the steps you take while walking in place also count!
3. Don’t wait to celebrate
Celebrating the effort can help keep you motivated, especially on those days when reaching goals is more difficult. Remember, it’s not all about the end result but about the journey getting there.
4. Replace excuses with options
If you find yourself making excuses, see if you can compromise and find another option. Instead of saying “I’m too tired for a big workout”, you could to say instead, "I have enough energy for a short walk."
5. Know yourself, and if you don’t, get to know yourself
Picking the right time of day to add movement can be a game changer. Some people are early risers and eager to get moving, while others find that a midday or evening workout makes more sense for them. Listen to your body and try to work with it, not against it.
6. Make the most of the time you are up
Instead of hunting down that perfect parking spot, park further away and walk. By taking the long way, you are adding steps. Every time you get up, add a few extra steps by marching in place for 1-2 minutes before sitting down again.
7. Plan for physical activity
Planning for physical activity rather than hoping for free time will increase your chances of success. Consider fitting in 10–15-minute walks. Short walks are often more accessible and can be added into your calendar easier than a big workout. Planning something fun on your days off? Try to incorporate walking into it.
8. Set realistic expectations
You do not need to go from 3,000 steps per day to 20,000 overnight. Letting your body get used to extra steps gradually will help support consistency and commitment to your new movement goals.
9. A little is better than nothing
Adding small amounts of physical activity to your routine, even on days when you don’t have time, can have profound effects on your mental and emotional wellbeing. Find small opportunities throughout your day. Waiting on someone? Get up and walk while you wait. Planning a phone call? Make it a walking phone date. Watching TV? March in place.
6. Make the most of the time you are up
Instead of hunting down that perfect parking spot, park further away and walk. By taking the long way, you are adding steps. Every time you get up, add a few extra steps by marching in place for 1-2 minutes before sitting down again.
7. Plan for physical activity
Planning for physical activity rather than hoping for free time will increase your chances of success. Consider fitting in 10–15-minute walks. Short walks are often more accessible and can be added into your calendar easier than a big workout. Planning something fun on your days off? Try to incorporate walking into it.
8. Set realistic expectations
You do not need to go from 3,000 steps per day to 20,000 overnight. Letting your body get used to extra steps gradually will help support consistency and commitment to your new movement goals.
9. A little is better than nothing
Adding small amounts of physical activity to your routine, even on days when you don’t have time, can have profound effects on your mental and emotional wellbeing. Find small opportunities throughout your day. Waiting on someone? Get up and walk while you wait. Planning a phone call? Make it a walking phone date. Watching TV? March in place.
10. Try something new
There are many ways to get moving. Perhaps you’ve been curious about boxing or hot yoga but haven’t tried it yet. This is your sign to get out of your comfort zone to try new things!
11. Find a workout buddy
Set up workout times with others. You are more likely to try new things and stay consistent with your workouts when you have someone to go with. Making the activity about someone else helps creates accountability and offers a secondary reason to get moving.
12. Share your journey
Share your wellness journey with your teammates, friends, family, and others who may need motivation. Your story can make a big impact on those around you, so celebrate you and inspire others with your journey.
13. Refuel, recover and hydrate
The food choices we make have a great impact on our health and our athletic performance. By choosing healthy options and allowing time for rest and recovery after strenuous activity, you will have greater success avoiding injuries, staying motivated, preventing overtraining, and promoting muscle growth.
10. Try something new
There are many ways to get moving. Perhaps you’ve been curious about boxing or hot yoga but haven’t tried it yet. This is your sign to get out of your comfort zone to try new things!
11. Find a workout buddy
Set up workout times with others. You are more likely to try new things and stay consistent with your workouts when you have someone to go with. Making the activity about someone else helps creates accountability and offers a secondary reason to get moving.
12. Share your journey
Share your wellness journey with your teammates, friends, family, and others who may need motivation. Your story can make a big impact on those around you, so celebrate you and inspire others with your journey.
13. Refuel, recover and hydrate
The food choices we make have a great impact on our health and our athletic performance. By choosing healthy options and allowing time for rest and recovery after strenuous activity, you will have greater success avoiding injuries, staying motivated, preventing overtraining, and promoting muscle growth.
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...