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We all know that getting enough movement in each day is important. The Mayo Clinic recommends we get at least 30 minutes of moderate activity a day.
That's all well and good and most of us have great intentions. But how do you make yourself follow through?
With our busy schedules and constant distractions, sometimes it's hard just to remember to get some type of movement in throughout the day. Not to mention finding time to actually get it done.
Luckily it's not as hard as it sounds. There are plenty of little things you can do to help remind yourself to move more.
Read through this list of 15 ways to remind yourself to move and be active throughout the day.
15 Ways to Remind Yourself to Move
1.) Keep a running list of activities that require movement
The best way to remind yourself to move throughout the day is to keep it top of mind. Create a running list of activities that require movement.
This could be things like:
- walking the dog
- cleaning the house
- mowing the lawn
- gardening
- walking to the mailbox
- your favorite workout
And some of the other activities listed in this article. Keep your list somewhere you'll be able to see it throughout the day.
If you're at home, you might choose the fridge, near the coffee table, or your computer desk. While at work, you might keep the list at your desk, on your phone, or in your car.
Every time you see the list, it will serve as a reminder of something you can do today to be active.
2.) Set a reminder on your phone
Another really good way to remind yourself to move throughout the day is to set a reminder on your phone. Set a timer or an alarm to go off every hour to get up and move around.
You can take a quick walk, do some stretches, or get in a couple of squats. Whatever helps you get up and move around a bit.
3.) Stretch every time you take a break from your computer screen
Another good way to remind yourself to move is to stretch every time you take a break from your computer screen.
Whenever you pause at work or take a break, take a few minutes to do some neck and shoulder rolls, or some other simple stretches. This will help you get in the habit of moving your body every so often and prevent back or neck pain from sitting too long.
4.) Park further away from the store or your office
A really easy way to remind yourself to move more throughout the day is to pick a far-away parking spot. Most people are hunting around for the closest spot, but that's missing out on an easy way to sneak in some extra walking.
When you're out running errands or going to work, park your car a little further away than usual. This will force you to walk a bit more and get in some extra steps.
You might be surprised how much of a difference this can make over a day or week.
5.) Take the stairs
Another suggestion for getting more movement in is to take the stairs whenever possible. If you're headed up to your office or just running to the store, take the stairs instead of the elevator.
This is a great way to get in some cardio and work your legs at the same time. You can also try taking the stairs two at a time for an extra challenge.
6.) Invest in a standing desk
If you have a sedentary job, then consider getting a standing desk. It's a great way to get in some extra movement throughout the day.
Standing desks are becoming more and more popular as people become more aware of the importance of movement. If you can, talk to your boss about getting a standing desk for your office or invest in one for yourself.
7.) Use an exercise ball instead of a chair
If the idea of using a standing desk isn't an option, try using an exercise or stability ball for a chair instead.
This will help you stay active and get in some core work while you're sitting at your desk. It's a great way to sneak in some movement throughout the day.
8.) Get up and walk around anytime you take a phone call
An easy way to get more steps and movement in throughout the day is to get up and walk around anytime you're on the phone.
If you're on a work call, pace around your office. If you're talking to a friend, walk around your house.
You might be surprised how much more active you can be just by making this one small change.
9.) Sign up for a movement challenge
Another good way to remind yourself to move throughout the day is to set up a movement "goal" or sign up for a movement challenge. Join in a group with friends or coworkers and see who can move the most throughout the day.
Checking in with others and seeing their progress can help motivate and remind you to work toward your own movement goals.
10.) Get a fitness tracker
If you're looking for a more high-tech way to remind yourself to move, then consider getting a fitness tracker.
Most fitness trackers will have some sort of reminder feature that will notify you when you've been inactive for too long. It's a great way to make sure you're moving enough throughout the day.
11.) Suggest walking meetings with your coworkers
If you're looking for a way to get in some extra steps at work, then try suggesting walking meetings with your coworkers.
Walking meetings are a great way to get some fresh air and movement while still being productive. And, they're often more effective than traditional sit-down meetings since they allow for more open conversation.
12.) Use an under-desk elliptical
Another easy way to remind yourself to get some extra movement in throughout the day is to get an under-desk elliptical.
If you sit a lot at work, this is a great way to get in some low-impact cardio while you're working. It's also a great way to sneak in some extra steps.
13.) Get up and move every time there's a commercial break
If you're someone who likes to watch TV, then use commercial breaks as an opportunity to get up and move.
Do some jumping jacks, lunges, or run in place. Or, if you're feeling ambitious, try doing a quick workout routine during the commercials.
14.) Set up a treadmill or spin bike in front of the television
Another good way to remind yourself to get movement in while at home is to set up a treadmill or spin bike in front of your television. When you're at home relaxing you can hop on and walk or bike while watching tv.
Or you can hop on and do short sprints during commercial breaks. This is a great way to get in some extra cardio without having to dedicate a lot of time to it.
15.) Install a pull-up bar in your doorway
Our last suggestion for ways to remind yourself to move throughout the day is to install a pull-up bar in your doorway. Every time you walk through the doorway, grab the bar and do a few pull-ups.
This is a great way to get in some upper body strength work whenever you have a few minutes. And, it's an easy way to sneak in some extra reps throughout the day.
Conclusion
We hope these suggestions help you find ways to remind yourself to move more throughout the day. Remember, even small changes can make a big difference when it comes to your health. So, find what works for you and stick with it.
Do you have any other tips for reminding yourself to move throughout the day? Let us know in the comments below!
