Easy Ways To Incorporate More Movement Into Your Day

Movement is essential at any age, but as we get older, our routines and busy lives often lead us to move less. If you have a desk job, that likely means sitting for hours on end. With more work involving technology—whether in IT, accounting, finance, or customer service—many of us spend long hours in front of a computer. The rise of the "gig economy" has also led to more people spending most of their day sitting in vehicles. Even as a physician, much of my time is spent sitting. Yet, we know that prolonged sitting is bad for our health, and the more we move, the healthier we are. So, how can we incorporate more movement into our day?

Be Intentional

It starts with being intentional. I don’t search for the closest parking spot when I go to the grocery store. It’s easier and faster to park further away, and it helps me get more steps in. If stairs are available, I always take them and sometimes even go out of my way to find them. Climbing stairs engages your hamstrings, quadriceps, calves, and glutes, not only strengthening these large muscles but also improving balance, which is crucial as we age. The next time you're about to take the elevator, consider looking for the stairwell instead.

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Get Outdoors

If you have a lot of meetings during the day, see which ones you can do while walking. I love walking meetings—getting outside is refreshing, and my mind is sharper and more focused when my body is active. Plus, it promotes health and well-being of my colleagues as well. Try going for a walk after dinner too and bring your loved ones along. It’s a great way to bond and helps your whole family get healthier. When I was younger, my mom, grandma, sisters, and I would all walk and talk after dinner, and I still cherish those memories. Now, I walk every night after dinner with my husband, and our kids join us when their schedules allow. It’s a wonderful way to build relationships.

Know Your Numbers

If you’re not already tracking your steps, consider getting a fitness tracker or using an app on your smartphone. While there’s no magic number, start by tracking your current activity level and aim to gradually increase your steps, working up to at least 10,000 each day. Knowing where you’re starting makes it easier to reach your goals, and moving more every day will help you to ThriveWell as you age.

These are some simple ways to add more movement to your day and boost your health. Small changes can make a big difference!