Article and illustrations by Roseatta Long, CPT
Roseatta Long is a Hamilton/Dundas based Fitness Coach and Pilates mat instructor who specializes in older adult fitness.
Fractions of actions = a whole lot of movement! These are my suggestions on how to add bits of movement into your day. Ideas for little things you can do that can add up to a lot of movement. These are fractions of exercise that equal a whole (lot of action). They can be done once a day or multiple times. Take what you need and add, subtract, divide or multiply. Add them to your workout!
Since many of us are now working from home you can use the movements throughout the work day to break up all of that sitting. We will include strength, cardio, balance, agility and mobility. These are all of the elements one needs to stay fluid and balanced through what is a pretty stressful time right now.
Action Fractions: Grab your mobile…and get ready to move!
Today every time you chat, email or text someone stand the heck up! Right now, connection is everything. Be it texting, phone or FaceTime, get up and move your body.
- Go up and down on your toes
- Do a couple of squats
- Lightly march on the spot
- Step forward and back or side to side
- Go up and down the stairs (or step-ups from the bottom step)
- Practice your balance
- Wiggle your hips, do some leg lifts or calf raises
Whatever it is, just feel it and move it around.
Every afternoon, I take a break and go for a short walk in the neighborhood while I chat with a friend or do a check-in with one of my clients. I find I really look forward to it since we’re all inside our homes more these days. When I’m working or socializing on my mobile, I try to walk around the house, get down on the floor and stretch or practice my balance.
Of course, connection comes first. Everyone should get your full attention and no one wants to hear you gasping for breath over the phone…well, ummm, you know what I mean. That’s your business. You can keep the movement light and easy.
What if you can’t get up and move around due to injury or a landline?
- Move your legs around
- Roll your shoulders
- Move your feet in and out, wrist and ankle circles, wiggle your toes (so important) or flex and point your foot
- Try some leg extensions and arm circles
IT ALL COUNTS!
Roseatta Long, rbodies
At the end of today, you should feel like you’ve increased your daily movement.
Bonus here; the chattier you are, the more you’ll move!!! You never thought that would pay off, did you?
Next Friday I’ll share some great tips for practicing and improving your balance!
You can find Roseatta Long at www.rbodies.com or follow her on www.instagram.com/rbodies
