Ideas for Moving More and Sitting Less

If you’re like most people, you’re looking for ways to move more at home and wondering how to reduce sitting time. While some video games offer fun ways to move your body, there are other strategies to reduce sedentary behavior. If you’ve been searching for “tips to overcome my sedentary lifestyle,” below are a few to consider from Brevard Health Alliance.

Activity Tracker

Activity trackers are a great way to track your activity to reduce sitting time at home or anywhere else. Even if you don’t want to spend money on a Fitbit, there are free apps you can download onto your phone. Some of these apps allow you to track steps, water intake, other exercises, and more.[1]

Pomodoro

If you’ve never heard of the Pomodoro technique, it’s used to break down work in intervals, between 25 and 40 minutes.[2] Short breaks separate these intervals, typically three to five minutes, during which you can walk around your home or office. This is a great way to get some exercise and break up the time you’re sitting down.

Schedule It

Another way to move more at home or work is to schedule it. Find some fun ways to move your body, such as dancing to your favorite music, playing with your pets, or finding some time to ride a bicycle. In your free time, take up an enjoyable activity that gets your body moving and doesn’t feel like exercise.

Use Your Vehicle Less

It’s easier than you think to get around without a vehicle, even though some places are limited due to being less pedestrian- and bike-friendly than they should be. The average walking speed is 3-4 miles per hour, which means you can walk about 1 mile every 15-20 minutes if you keep a consistent pace.[3][4] At the average bicycle speed of 10 miles per hour, you can travel 5 miles in the same amount of time.[5] Just make sure to wear a helmet.

When it comes to strategies to reduce sedentary behavior, keep in mind that we at Brevard Health Alliance believe there’s more than one way you can add activity to your life. Contact us today to learn more about the health services we offer.

References:

[1] https://greatist.com/fitness/best-health-fitness-apps
[2] https://www.atlassian.com/blog/productivity/how-to-pomodoro-your-way-to-productivity
[3] https://www.healthline.com/health/exercise-fitness/average-walking-speed
[4] https://www.calculatorsoup.com/calculators/math/speed-distance-time-calculator.php
[5] https://sustainabilityinfo.com/transportation/what-is-the-average-speed-for-urban-cycling/