A Beginners Guide to Incorporating More Movement Into Your Workday

There are so many fad diet and exercise plans that promote a variety of rules about how to be “healthy”. The sheer number of choices can be very overwhelming and hard to maintain. The truth is that at least 30 minutes of movement a day is enough to provide some wellness benefits. GHC-SCW Physical Therapist Gina Droessler, PTA, CSCI, CPI outlines more information on why daily movement is important and doesn’t have to be irritating! 

How much movement should a member really get each day?

Try to get at least 30 minutes of movement every day. The great news is that it is just as beneficial to take two 15 minute movement breaks, three 10 minute breaks or complete all 30 minutes at one time. It doesn’t matter how the time is divided, just focus on actually finishing! 

What are some options to get in a good workout while still staying socially distanced?

When the weather is nice, take advantage and get outside! A simple walk or run is a great way to stay moving. It doesn’t need to be complicated. 

Is it possible to get physically fit at home without going to a stocked gym?

You can get physically fit anywhere. Some people might feel more challenged in a group setting due to competitive class factors. But anyone can get a good workout at home with minimal equipment. Using body weight and free weights can even be more effective than machines.

What are some simple items members can get to enhance their home workout experience?

A full-length mirror can be purchased for under $20 at Target or WalMart and can be extremely helpful to check posture and exercise form. A set of dumbbells in weights ranging from 5 to 15 pounds are a great investment and can be bought for a range of prices. Finally, a cost-effective set of resistance bands are an awesome tool. The exercise can be easier or harder depending on where the bands are held!

Are there any low or no cost fitness apps or websites that you recommend? 

Click HERE for a PDF of some great options. 

For members who have very busy schedules – what are some tips to incorporate healthy movement into their regular day?

When commuting to work or doing errands always park far away from the entrance. It’s a small thing, but can result in many extra steps. Drink more water throughout the day for another reason to get up to visit the bathroom more. Take a walk during half of a lunch break. Little bursts of exercise are helpful too, like standing on one leg while brushing teeth or waiting for the microwave. Do squats or jog in place during commercials or while on hold on a call.  

Click HERE to learn more about PT/OT at GHC-SCW!