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No time to exercise? No problem!

Posted on July 19, 2017 by Kathryn Kitchen

Life is hectic. Our days are consumed by work, family commitments and other demands. It’s normal nowadays to be busy, but it’s important to take time for yourself among the busyness of your days. Ensuring you get enough movement (physical activity) in your life is one way to take care of yourself and your body. There are many benefits to movement. For example, movement can:

  • Reduce your risk of cardiovascular disease and type 2 diabetes.
  • Strengthen bones and muscles.
  • Improve your mood and emotional well-being1.

Unfortunately, only 44.6 percent of Oklahoma adults met the CDC recommendations for movement2. The CDC recommends that we move for at least 30 minutes a day on most days of the week. Finding 30 minutes to move can be a challenge, but don’t worry, there’s good news! You don’t have to move for 30 minutes at a time to reap the benefits. Movement that you accumulate throughout the day all counts and can benefit your physical and emotional well-being. Here’s an example of what your workday can look like when you sprinkle in bits of movement:

8:57-9:00 a.m. – wall push-ups

10:00-10:15 a.m. – 15-minute walk break with coworkers

12:00-12:30 p.m. – 30-minute walk break

12:30-1:00 p.m. – lunch

1:57-2:00 p.m. – march in place

3:00-3:15 p.m. – 15-minute walk break with coworkers

3:57-4:00 p.m. – chair squats

If you were to follow this example, you could squeeze in 69 minutes of movement, which would exceed the CDC’s recommendations. As another advantage, this doesn’t require a trip to the gym. These frequent breaks throughout the day also give our brains a break, which can increase creativity and the ability to solve problems. It’s a win-win!

What are some ways that you have been able to squeeze in some movement to your day?



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Kathryn Kitchen

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Kathryn Kitchen is the health and well-being manager for OMES and leader of Thrive. She is a Certified Health Education Specialist and Certified Personal Trainer whose passion is creating an optimal environment for organizational health and employee well-being. Kathryn enjoys spending quality time with her family, cooking, hosting social gatherings and being an active member in her church. Her favorite motto is, "If you don't like the way something is, do something to change it."