Combatting Sitting Disease - Moving At Home

Moving At Home – Tips and Ideas

One of the biggest challenges to a sedentary home lifestyle is the television. According to Nielsen, the average American watches more than five hours of live television every day. And that number increases as we get older. In fact, they report that past age 65, Americans watch more than seven hours a day. That’s 35 or more hours of sitting each week and almost 50 hours a week if you’re over 65.

If you could simply cut that number in half, you’d add years to your life. So let’s take a look at how to do that – how to cut back on television and how to add more movement when you’re home.

1. Find an active hobby. Replace one or more hours of nightly viewing with a hobby. For example, you might take dance lessons, learn Karate, or improve your golf swing. Even painting or art classes can be taken to keep you moving and not sitting on the couch.

2. Take breaks. If you are watching television, take breaks from it. Stand up and walk around your house during commercials. Use the five minute segments to clean your home. Get up and dance or stretch and move.

3. Watch television standing up. You don’t have to sit to watch television.

4. Choose a home project. There are undoubtedly things that you want to change or improve around your home. Focus on those projects during the evenings and weekends instead of sitting on the couch.

5. Running errands? Try to walk or ride your bike if possible. If it’s not, then park at the furthest end of the parking lot and walk to the stores. Choose stores that are closer to your home so you sit in the car for less time.

6. Always take the stairs or walk up the escalator. Don’t let technology move your body for you. Take control.

7. Learn to love the great outdoors. Go on hikes or walks whenever possible. Make it part of your weekend routine. Go for a long walk or a hike every Saturday or Sunday

8. Get a dog. They need exercise and you’ll have a reason to walk at least once a day. It’ll also get you to the dog park on the weekend.

9. Stand up when you talk on the phone. Or walk, dance or march in place.

10. Don’t send emails; call instead, and then look to #9 above and walk while you’re on the phone.

11. Avoid long sitting commutes by standing on the bus, subway or train.

12. When watching TV, get up to change the channels instead of using the remote.

13. Are you a gamer? Stand up in between sessions and screen loads.

14. Stand when you fold laundry.

15. Do more household chores.

16. Play with your children. Play games that require you to stand up, like charades.

17. Plant a garden and tend to it.

18. Pace the room while waiting at the doctor’s or dentist’s office.

19. Make an extra tour around the perimeter of the grocery store before you check out.

20. Walk around the block while your child is taking dance class or playing soccer.

21. Walk to the school to pick your child up and walk home, or ride your bike, together.

22. March in place while brushing your teeth.

23. Walk to the mailbox instead of driving to it or stopping in your car at the box on your way out.

24. Make it a nightly habit to go for an after-dinner walk with the family.

25. Early for an appointment? Walk around the block instead of adding to your time in the waiting room.

These ideas are just the beginning of what’s possible. There are literally hundreds of ways that you can add movement to your day. We’ve yet to talk about the tools and technology that you can use to stand, move, and stay active during your day. These can help you take movement to the next level. They can make staying more active much easier.


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