A man chooses the stairs to get to his office, or a woman merely walks into H-E-B for groceries, yet both of these people are getting their steps in for the day — maybe without realizing it. When the man skips the elevator to get to his fourth floor office, or the woman getting groceries chooses to park farther away from the door than she normally would, they are exercising. Sneaking in these moments of exercise is more possible than someone may think. It only requires awareness and being conscious of your efforts.
In addition to reducing your risk of chronic disease, managing a healthy weight, and maintaining strong muscles and bones, “exercise also helps us feel less groggy, be more efficient, and just overall adds to your life,” said Ana Rodriguez, co-owner of Earthsome and yoga instructor for Power Up Yoga with Ane, who currently gives her classes at Boocha Boocha for Life in Weslaco.
Earthsome is a local company that specializes in a super greens powder, utilizing wholesome veggies necessary for living a healthy life. Like supplementing our vegetable intake with a convenient powder, Rodriguez assures everyone that doing something similar with exercise during the day is not only possible, but easy to do without adding extra stress.
“You want to be healthy for your family, prolong your life, and be the best version of you,” Rodriguez said. While regular exercise is always recommended, here are eight ways to ease your way into it.
- Stand up and stretch sessions
“Get up every hour-and-a-half to every two hours and just do a little five-minute stretch. Remembering to consciously move your body, get up from the chair, and throw your shoulders back and your arms up will aid in your body’s circulation,” Rodriguez said. An increase in blood flow or circulation in the body can help benefit the heart and carries oxygen to vital organs.
- Prop your legs up against the wall at the end of the day
At the end of the day, sit facing the wall and prop your legs up against it. This helps pump blood through blood vessels within your circulatory system and relieves pressure from your feet.
- Exercise while watching TV
“It’s real easy to keep watching TV, and keep enjoying your shows, but sit on a mat on the floor and stretch your legs — you’ll wake up feeling refreshed in the morning,” Rodriguez said. In addition, searching “HIIT exercises while watching TV” on the internet will render fresh options for cardio during TV time. HIIT is a workout term that stands for high intensity interval training, a series of exercise techniques that often require little to no equipment.
- Park farther away from the entrance
According to a fitness article “10,000 steps a day: Too Low? Too High?” by Mayo Clinic, “The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercise, such as brisk walking,” and “working up toward the goal of 10,000 steps a day.” Parking farther away from the grocery store entrance provides more steps, added hip movement, and helps burn calories.
- Take the stairs
Luckily with devices on our phone that measure steps, it’s easy to gauge how much walking you’ve done in a day. Substituting the elevator and taking the stairs instead helps you reach your step goal for the day and gets your heart pumping.
- Swap your chair for an exercise ball
According to Rodriguez, when you swap your usual desk chair for a yoga or exercise ball you engage your upper body muscles and increase your core strength. It’s also beneficial because your hips and your sacrum are in a more natural position. “If you give your hips and your legs some motion then you’re adding life to yourself,” Rodriguez said.
- Take your dog on a walk
In addition to moderate aerobic exercise, you’re also getting fresh air — and it’s beneficial for your doggies because they get to exercise, too.
- Drink more water
Staying hydrated is a surprisingly huge part of the equation of health. It maintains healthy weight, helps you have a clear mind, optimizes better moods, and prevents certain diseases.
“I like to carry a big water jug with me because it reminds me that I need to drink all of it. I set a goal for myself, like, ‘I need to go through two of these.’ Carrying a jug ensures that you stay hydrated throughout the day,” Rodriguez said.
By being more conscious of your steps, and making a few changes to stay healthy, you’ll be “adding to your life, to your heart, and your soul,” Rodriguez said.
For more information on how to purchase Earthsome products, visit them at www.earthsomeshop.com, or on Facebook at @earthsomeshop. And to learn more about Power Up Yoga with Ane, visit Instagram @anehere.