Sitting too much? 13 tips to move more

This paid piece is sponsored by Avera Health.

We all got the memo about Americans changing work habits. Our sedentary workplaces have us gaining weight and losing muscle mass every day. But you don’t need to reconfigure your entire lives to revolve around a fad exercise program or move into the basement at a fitness center to get moving.

Research has shown that having a sedentary lifestyle increases the likelihood of cancer, diabetes and cardiovascular disease and even can lead to an early death. Even if you exercise 45 minutes, five days a week, if the rest of the day involves sitting, your lifestyle is considered sedentary.

Avera fitness experts identified easy ways to burn a few calories and feel a lot better. Here are three areas — everyday habits, around-the-house healthy moves and outside activities that will make you say, “Hey, this isn’t so hard.”

Everyday habits to get moving

1. Walk faster: This simple change, picking up your pace as you head down the aisle of a store or across the parking lot, can boost your endurance, work your leg muscles and pay off in the long run. Do not run, but notice your pace, and see if you can speed it up, even if you’re on time. Bonus: Try this walking up the stairs for a bigger challenge.
2. Pre-meal walks: If your family sets aside an hour for supper together, make it 70 minutes instead and get everyone together and walk for five minutes in one direction. You can use a timer on a phone to know when to turn around. Once you head back, see if you can reach your starting point before it goes off again. Now you’ve slid a 10-minute walk into your day without even noticing, most likely. Bonus tip: Include a big glass of water in your pre-meal routine. It will help promote a feeling of satiety, aids in proper digestion and helps curve overeating.
3. Rethink your commute: Maybe you start by walking instead of driving to an errand, but consider if there’s a more active way to get to work and home. Bike rides, walking or even taking the bus will add more activity to your day. If your commute is long, consider requesting a work-at-home schedule that will allow you to save that time and put it toward something other than sitting in a car.
4. Find one good exercise: Squats, planks and burpees work multiple muscle groups at one time. Just a few reps or minutes can get your blood pumping. Simple things are the key – exercise while you watch Netflix or during a break. It all helps.

Healthy movement around the house and office

1. Water jug: Sounds too silly to be true, but if you keep your drinking water in a 1-gallon jug, you’re going to get a mini-workout each time you remove it, pour from it and refill it. You’re actually combining two good-for-you habits when you do this because you’ll be drinking more water.
2. Brush and exercise: While you brush your teeth in the morning or before bed, stand with your feet flat on the floor, rise up on the balls of your feet, hold for two seconds, and then sink back down. Try to reach 20 to 30 repetitions while you brush. You can work this little mini-routine into washing dishes or standing in a line too.
3. Move around every hour during your workday: Even if it’s just a loop around your office or home space, this not only gives you time to move your body but also clears your mind.
4. Get a standing desk: These are all the trend right now and give you a chance to vary your stance throughout the day. Do simple exercises when you want to add a challenge.
5. Try walking meetings: A quick chat can be done on the move. As co-workers if they’re OK with a walking meeting.

Get moving outside

1. Do things by hand: Weed your garden, rake or do any chore by hand. This holds true for kneading dough or scrubbing the floor too. Plus, there’s the satisfaction of doing it yourself. Shoveling snow is a great workout to look forward to in the winter.
2. Work the edges: It’s an oldie, but it works: Park on the perimeter of a lot. Even if you walk only an extra 100 steps because you parked farther from the door, you’ll walk that extra 100 on the way back. Over the course of a year, it’ll add up. It’s a great strength exercise to carry your groceries all the way to the car too.
3. Take a break for play: It may seem like you’re too busy, but just five minutes of tag or an impromptu dance party is good for you and your kids. It’s a great way to put aside daily responsibilities and just have some fun.
4. Consider fostering a pet or volunteering at a shelter: Pets need walks and playtime, and that will get you moving too. Five-minute games of tug or a long walk on a Saturday all add up.

These tips can help you get moving today. Add more daily habits, and continue to challenge yourself as you feel more confident.

Get more tips at Avera.org/Balance.