If you’re like me, you spend a lot of time sitting in front of a computer, and your work requires a lot of time on your butt. That lack of activity can add up to unspent energy quickly, and cause you to add on the pounds.
If you can move as much as possible- get up from your chair and walk around and stretch at the very least, for example, every hour, get up and take a break and walk for 5 minutes. Go to the bathroom, refill your water, do anything to get out of the chair. Or walk instead of driving to the store, walk to whatever errands you need to do, if possible, and fit movement in whenever possible, including the usual recommendations- take the stairs instead of the elevator, park far away from the building, etc.
And if all else fails, make a rule for yourself. For every hour spent sitting, make up for it with ten minutes of walking. If you sit for 8 hours a day, that can add up quickly. Think of it as money you owe the bank. You would owe the movement bank an hour and twenty minutes of walking a day. But imagine how fit you’d be if you actually did that!
If your job requires creativity or thinking time, try thinking on your feet instead of on your butt. Go for a walk and think, the circulation to your muscles and heart also goes to your brain. Keep moving and you might get better ideas than if you just sat there staring at the screen or the wall in front of you.
You can get an app that will help you keep track of how much time you actually spend walking, and add your minutes up throughout the day. Whatever is left over, is what you owe the movement bank. Just say you actually do walk 5 minutes an hour throughout the day, you could owe yourself an hour walk.
Where can you fit that in? 20 minutes before work, 20 minutes during lunch, and 20 minutes after, or one long walk at some point in the day. Start paying attention to all the little places where movement can fit in to your day, and you’ll see how it can add up to a habit of being a more active person.