Daily Movement Hacks - Breaking up Sedentary Lifestyle Habits

It’s been another wintery week here in the Philadelphia area. While shoveling snow yesterday, I got to thinking about the importance of movement in daily life. 

As someone who has never particularly enjoyed going to the gym, and who has a body that flares up from high intensity workouts, I’ve had a lot of trial and error with exercise in my life. 

A few years ago, I realized that I needed a longevity plan - a way of moving that kept me fit but was sustainable as I age. Something low to moderate intensity, but also fun.

In 2024, I discovered rucking (walking or hiking with a weighted backpack) and haven’t turned back. This activity checked all of the boxes for me AND I can do it with my dog - a double win.

Many people view exercise as something requiring a gym membership, which can feel like an impediment before they even get out the door. For some, the very mention of exercise stimulates feelings of angst. 

Almost one third of Americans report having a sedentary lifestyle (more than seven hours of zero to low movement per day). 

Research shows that leading a sedentary lifestyle can increase inflammatory markers on its own outside of exercise and diet. This is significant and means that even for someone that exercises and eats well, sitting at a desk all day without activity can increase the risk of inflammation and chronic disease. 

Movement comes in many forms and in the Blue Zones (regions of the world with the highest populations of centenarians) exercise is more organic. Activities like gardening, hiking, walking the dog, playing low impact sports, and tai chi with friends have all been cited in living longer, healthier lives. 

Are you concerned you’re not getting enough movement in your day? You’re not alone. Here are a few ideas to help break up those long blocks of inactivity.

Daily Movement Hacks:

• Purchase a 10 or 15 pound weighted vest to wear around the house while doing regular activities. 30 minutes is all you need to up the intensity of your day. Just keep an eye on your posture to avoid injuries. 🙂 

• Stand up every hour to stretch.

• Consider a treadmill mat for watching TV or listening to podcasts.

• Set your watch to remind you when you’ve been sitting too long (most wearable tech will give you cues).

• Take a lunchtime walk outdoors - even in the cold weather as it’s good for circulation.

I invite you to share ways you keep moving throughout the day. 

References:

Huston, P. (2022). A Sedentary and Unhealthy Lifestyle Fuels Chronic Disease Progression by Changing Interstitial Cell Behaviour: A Network Analysis. Front Physiol. 2022 Jul 8;13:904107. doi: 10.3389/fphys.2022.904107

Burini, R., Anderson, E. Durstine, J., Carson J. (2020). Inflammation, physical activity, and chronic disease: An evolutionary perspective. Sports Med Health Sci. 2020 Mar 26;2(1):1–6. doi: 10.1016/j.smhs.2020.03.004