10 easy ways to move more at home

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Happy New Year! Finally, 2021 is here. A new year with new hope for better days ahead. Many of us begin each new year with goals for ourselves. Some people want to learn something new. Others plan to improve their fitness levels. Some of us just want to lose weight. Health Empowered You wants to help you achieve your health and wellness goals. To do that we have set a 2021 goal for ourselves as well. We plan to share content at least once a week. Our topics will include:
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Mindset Monday - Get to know the role your mindset plays in improving your health and wellness
Special Topic Tuesday - Health impacts including environmental, parasites, breaking research
Wellness Wednesday - Holistic lifestyle factors that can change your life
Transformation Thursday - Discover small ways to transform your health
Fitness Friday - Learn more about movement
Sustenance Saturday - Whole foods, water, supplements, herbs, oils, recipes, vitamins
Spirt Sunday - Uncovering the true self, happiness, time for you, love, relaxation, meditation
 
Since today is Friday, we will begin with a Fitness Friday topic: 10 easy ways to move more at home.

Due to COVID-19 restrictions and fears, many of us are spending way more time at home these days. That can mean a more sedentary lifestyle. Many studies have proven the negative impacts of a sedentary lifestyle on our physical and mental health. One study found that increased sedentary time has a significant negative impact on health that is not abated by our daily workout. Researchers emphasize that ‘reducing sedentary time should be targeted” to improve health outcomes.
 
Since many of us rarely leave the house we are finding that it’s not so easy to keep moving. There’s no walking to and from transportation, no going out to lunch with our co-workers, no sports with friends on the weekends, and no dancing while watching live music performances. Instead, many of us find ourselves watching more Netflix, Hulu, Disney Plus, and Amazon Prime Video. This usually means more time on the couch, recliner, or even in bed. So, what can we do to get move movement while we spend more time at home? Go ahead and watch your shows but move while you do it.

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1. If you have the space, place your favorite workout equipment near the TV and exercise while you binge watch your favorite shows. The workout doesn’t have to be strenuous. Light movement is just fine.
2. Perhaps you have a hobby, like crocheting, that can be done without having to constantly watch what you are doing. Try crocheting while you watch that new movie on your list.
3. Have a seat on your yoga mat and try light stretching while you watch a documentary. Something like the butterfly stretch works well in this case.
4. Don’t have much room? Try walking in place while you watch TV. Or use the Wii Fit Plus stepper and get your steps while enjoying a comedy.
5. Plan ‘walk and talk’ dates with your friends and family. You can have a video or audio call with them while you get your steps in by walking in place, walking on a treadmill, or if you’re up for it and it’s safe, you can take your loved one for a virtual walk outside. Use this time to connect and move.
6. If you have children find out what they like to do, get involved. Activities could include: skate boarding, roller blading, playing basketball, building a snow person, sledding, making snow angels, or even learning to cook a new recipe together. (Thanks to my sister, Jessica, for some of these ideas.) 
7. If your family likes to play video games perhaps you can find a video game that includes more movement. For example:​
   1. Ring Fit for Nintendo Switch is an exercising action role-playing game that gets you moving
   2. Wii Fit Plus for Nintendo has balance games, yoga and strength training, cardio, and more
   3. Just Dance 2021 available for Nintendo Switch, Wii, PS4, Xbox One, and Stadia allows you to show off your dance moves and compete against your loved ones
   4. Sports Champions 2 for PS3 has games like skiing, bowling, tennis, golf, etc.
   5. Wii Sports Resort for Nintendo has games like bowling, archery, water sports, tennis, golf, air sports, baseball, etc.
8. If you have a partner at home, perhaps you start a workout routine together. There are plenty of online classes for all fitness levels including: Yoga, Tai Chi, HIIT (high-intensity interval training). Find something you both enjoy.
9. Convert your treadmill into a walking desk. If you have a treadmill at home and find yourself spending more time online surfing, researching, or working you can easily get more steps in by converting your treadmill into a walking desk using a simple  add-on shelf. (See photos of my own setup below.)
10. Gardening is another wonderful way to get moving. Although for many of us winter keeps us indoors, we can start planning our gardens now. It will soon be time to start planting seeds indoors in preparation for outdoor planting.

 
No matter how you increase your move minutes, know that you are improving your health and maybe even your relationships. Happy New Year!

Please check with your doctor before beginning any new fitness routine. 

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You may also be interested in: How to Lose 20 LBS Playing Video Games!

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