Tips to get extra movement into your day

I recently attended a course, in Glasgow; and here is how I managed to get lots of extra movement into my day. ​

I was 10minutes early for my train so, instead of standing getting cold, I walked round and round.

​I ambled, but walking briskly you can get up to 1000 steps in 10minutes! ​

---

Who is using more muscles in their back?

​Actually, it was me as I was alternating between sitting and standing up. The seats are soooo uncomfortable anyway - can you see the shape of the chair? We are designing furniture to accommodate our slouch - so sit in the hallway on the flip down chair if you can.

---

Standing core challenge as train moves. 

And shoe choice ... can you see that the wider toe box will allow more movement in the foot?

​Extra movement with no effort!

Sitting: The number 4 stretch is a good one - see how your clothes could be limiting your opportunity for movement? 

---

I had time to walk to and from my venue - one and a half miles to get there.

---

And another 1.5 miles to walk back again!

---

Move around on your chair. Sometimes you can’t avoid sitting for long periods, but changing your position often can make sure the loads are spread around the body and not exhausting the same tissue by preferring one (usually slouchy) pose. 

---

Top of the Foot Stretch - a great way to loosen tension in the feet. Just tuck your toes underneath your chair.

---

Stretching hands on the train home. I was also stretching them behind my back - couldn't bring myself to work out how to take a photo of that 😳 Could have been a good movement opportunity though! 

---

It seems like a lot of work but it’s not...honestly.

I managed almost 4miles walking and probably an hour or two of stretching and movement that I would otherwise have spent in a sedentary way. A pretty productive day altogether - and I was at work.

Key message here is to seize the opportunity for building movement into your day. Revisit your wardrobe and see what you could wear that would not restrict your movement; and then you can relax to eat your lunch and enjoy your evening when you get home. 

Hope that helps.
​