Combating Sedentary Lifestyle - Take Action!

Hope you were able to make changes to your lifestyle? Did you come up with interesting ideas to overcome your habits that lead to a sedentary lifestyle? I hope so! If you need another look at the post (because I know it's been quite some time since!), here's the link: "Factors Leading to the Sitting Disease"

We discussed technology as one of the leading contributors of sedentary lifestyle. Can we stop technological sciences from progressing? No, and I don't think we should wish for that either. We do know ourselves though, ever since each of us was born. We understand our hardships, strengths, and habits that maybe the one closest to you might not know. Why don't we adjust instead? For example, I can push the idea of working out by so much that I end up skipping it for the day. But if I'm in my workout clothes, I feel more motivated. Therefore, at night I make sure to keep my clothes hung nearby; this way, when I wake up, I will be less lazy by seeing the clothes right in front of me. I will change and get right into exercise mode.    

Pick a day and subconsciously observe your normal routine. Notice how often you use the computer/laptop, watch TV, use your car to drive to a destination 1 to 1.5 miles away, etc. Make a list of those activities that you feel can use some physical exertion. I'm not saying that you should use a pestle and mortar to powder black peppers or coriander seeds (although it can really work your arms!); I wouldn't recommend ditching the washing machine to wash clothes by hand. The calories burned aren't work the time spent. Do it only if you have items that absolutely need to be hand washed or is a delicate fabric.


Add lunges while vacuuming! When pushing the vacuum forward, lunge down, and come back up while pulling the vacuum cleaner towards you. Remember to feel the pressure on your glutes (hip muscles) and thighs. Repeat this motion with the other leg too, and keep it up during the whole vacuum routine.

Credits to Nano Workout

Another thing you can do is to really focus on your arms. When extending your arm to push the vacuum, feel the pressure on your triceps. Then when pulling the vacuum back, feel your biceps do the work.

Do squats while cleaning the window! When cleaning with your hand in an up-down motion, squat down every time you slide the rag down against the window, then stand back up when working towards the top of the window. If your window is a little taller, great opportunity to do calf raises as you reach up!

Credits to bettaliving.co.uk

Washing dishes? Standing leg extensions (backwards)! Keeping your leg straight, raise your leg backwards. You will feel this in your hamstrings (back of the thigh muscles), and on your glutes. Repeat it on the same leg a number of times, whichever number is convenient to you, then do the same with the other leg. For example,if you did 10 times with your left leg, do 10 on the right leg too.

Here are more tips to incorporate exercises in your daily life:

  

Maintaining a workout routine is definitely helpful if you have a sedentary lifestyle, an hour a day is   If you're wanting to maintain your current weight, exercise 3, maybe 4 times a week. If you're trying to lose weight, exercise 5-6 times a week.

For every hour spent on the computer, watching TV, or playing video games, take a 5 or 10 minute break to move. Stand up and walk around the house or hit the stairs, anything to boost the blood flow which has been restricted in your seated position. Please try to avoid snacking during this break. Instead, drink some water! The majority of us sitting in front of screens don't drink enough water, so replenish yourselves.
At the same time, don't eat anything when in front of the screen. Like I discussed in my previous post about sedentary lifestyle factors, it's a natural instinct to crave something to eat. Once you start eating, there's no limit to it; and before you know it, you will have finished a family size bag of chips!

If you do feel like eating, grab something healthy and arrange your plate to keep a decent portion size. When you do this, eat at the dining table, or anywhere away from the screen. Let the food be your focus of attention; this way, you'll feel fuller, and better satiated than snacking nonstop.  Do not grab an infinite supply of the food, like a full bag of peanuts, or the whole box of raisins to munch. Check out these healthy ideas:

 
       
At the end, stay on the lookout for ways to incorporate physical activity around your schedule, with regular exercise, creating workouts out of your routinely activities, and limiting the amount of time spent in front of the screen or sitting.

Share how you made these changes!