More, Sit Less – 5 Tips From Your Physio
More movement in your day
can improve mental, physical health and even workplace productivity.
Physiotherapists know that one of the most significant contributors to pain and
injury is simply lack of physical activity. Getting more movement in your day
doesn’t need to be about high-intensity exercise, all movement can be
beneficial. Here are a few tips to help increase the amount of motion in your
1. Try the Pomodoro
Technique at work or when studying
The Pomodoro Technique, developed in the late
1980s, recommends breaking work into intervals, usually 25 minutes at a time
interrupted by short rests. Studies’ have shown that by creating small time
limits, you can focus more intently and the breaks can be useful
Use these intervals as prompts for a short
walk, some squats or stretches. Not only will you have made your day more
productive, but you will also have added some movement to your day.
2. Challenge a friend to
match your steps
A little healthy competition is a great way
to keep you motivated to move more. You can set daily, weekly and monthly
targets and compare progress to keep you on track. You can use an app like
‘Habitica’ to help track and create movement habits in a game format.
3. Park further away
This is an oldie, but a goodie. If you can’t
ride or walk to your daily destinations, try parking further away and using the
opportunity to walk. Taking the stairs instead of the elevator and getting up
and walking while taking phone calls are also great ways to increase your daily
4. Have a kettle boiling
The time spent waiting for the kettle to boil
can feel like an eternity. Use this time to undertake a mini exercise routine.
Try fitting in two sets of five squats, five lunges; five heel nurses or try to
balance on each leg for two minutes.
5. Stretch before bed
Gentle stretches before bed are a great way
to relax and keep your joints mobile. Create a routine and make it part of our
nightly ritual for better sleep and a healthier body.
Our physiotherapists are happy to help you find strategies to create
more movement throughout the day. Come and have a chat with us to see what
might work for you. Call 028 9266 6959
Or, find out all about our 100% Free discovery visit