How To Build Your Move-More Plan
1 MAP OUT YOUR WEEK
Sketch out a calendar that lists each day of the week and breaks each day into half-hour blocks. Then, think about your typical week and go through each day: shade in the blocks of the hours that you spend mostly sitting or reclined. This can include commuting, using a computer, reading, and watching TV.
2 IDENTIFY YOUR INACTIVE BLOCKS
After the completion of your map, take a look at the whole week at once without judgment. What do you notice? Tally up the hours that you spent sitting or reclining each day. Do you see any windows of time where you could choose to be more active? Are there other times where it would be less appropriate to move more?
3 MAKE YOUR MOVEMENT PLAN
Look at any shaded blocks of 90 minutes or more—these present prime opportunities to work in more movement. Think about how you could add in a few minutes of activity here and there. To set your plan into motion, use a different colour marker to draw lines at the times you are committing to move.
4 CHOOSE YOUR MOVEMENT
Any activity counts! Need ideas? The following moves are all designed to break up sedentary time. Some get you up and out of your chair, while others can be done simply while being seated. Aim to move for a few minutes every 30 minutes. Start small by choosing one or two moves, or combine moves to fit your situation.
Here are some exercises that can serve you to get energised.
Standing Side Crunch (10 crunches on each side)
Stand tall with your feet hip-width apart and knees soft. Gently rest your hands on the back of your head, elbows out. To begin, shift your weight to your left foot. Simultaneously raise your right knee and lower your right elbow with the intention of touching them together.
Return to the starting position and repeat. Focus on originating the movement from your core (not your leg or shoulder). To make this easier, place your opposite hand on a table or wall for added balance.
BEAR CRAWL (8 Crawl-Steps Forward + 8 Crawl Steps Backward)
Start with, your hands and knees on the floor. Place your hands slightly wider than shoulder-width apart and bend your knees and feet at a 90-degree angle. The toes should be pointed down to the floor. Contract your core and use your leg muscles to lift your knees a few inches off the ground, so your hips are parallel with the floor.
Now your hands and toes are the only things in contact with the ground. Aim to keep this form with your knees close to the ground as you simultaneously move your right hand and left foot forward to crawl. Repeat with your left hand and right foot. Continue, crawling across the room.
When you reach a stopping point, crawl backwards by simultaneously moving one hand and the opposite foot back until you return to your starting point. If you have limited space, you can take two steps forward, then two steps backwards.
Sumo Squat (15 squats)
Stand with your feet slightly wider than your shoulders. Point and align your toes and knees outward, opening your hips as feels comfortable. Press your palms together in front of you to help keep your chest and head up.
Lower into a squat, keeping your knees behind your toes and your weight in your heels to protect your joints. Begin with shallow squats and work toward stopping just before your knees are at a 90-degree angle. Push up to the starting position.