10 Easy Ways to Make Active Time Happen

Creating a habit to disrupt sitting and sedentary time can be challenging, especially in the winter months. Regular physical activity can have benefits for blood sugar management. So, while it may feel like your schedule doesn't have a moment to spare, there is always a way!

Try these tips to get moving and increase your physical activity to reap the health-promoting benefits in minutes.

1. Find an accountability partner

Sometimes, people need a helping hand; I know I do! Find a friend, family member, or co-worker to be your accountability partner. Send them a quick message after you break up sitting time or engage in physical activity. Having someone to report to can improve compliance, which helps to reinforce this healthy habit. Feel free to tag-team your goals by including your accountability partner in your physical activity. They may give you some new ideas too!

2. Reinvent your workspace

For many, work involves sitting at a desk for the greater part of the day. Help cut down on sedentary hours while maintaining productivity by investing in a standing-sitting desk. It allows for improved diabetes management when there is not a moment to spare.

If a standing desk is not an option for you, experiment with using a fitness ball instead of an office chair for a few minutes every hour. It forces your core to stay engaged, thus clocking some active minutes from the comfort of your desk.

3. Add some incentives

Stay on track with your health goals by keeping your eyes on the prize! Create a challenge to break up sitting time every hour to earn a weekly reward. Whether it's a new nail polish, book, or gift card, adding a small gift for yourself may help motivate behavior change for better health.

Feel free to offer more significant incentives for cumulative weeks of being physically active to reinforce this healthy habit. Can you rise to the occasion? With a massage as a reward, I'm up to the challenge!

4. Embrace technology

It's easy to lose time scrolling through social media. So, put your favorite video-streaming site to good use! Find multiple 5-minute stretching or exercise videos to perform between work meetings, household chores, or family obligations.

Videos help provide a guided step-by-step routine for those needing a little extra assistance. Many of them are free as well. Eventually, you will have an entire Rolodex of active videos to keep your daily routine active and exciting.

5. Go for a spin

Standing up may not be an option for some. So, decrease sedentary behavior by investing in a mini exercise bike that can fit under your chair. Moving your legs can help stimulate the blood flow necessary to trigger the desired health benefits.

Countless chair exercises help keep you limber while minimizing muscle tension. These burn calories too and may also help release those stressful work moments.

6. Set a reminder

It's easy to forget! But, remembering to stand or stretch is as simple as putting an alarm on your phone, smartwatch, or tablet. Adjust the settings to repeat every hour or your preferred time interval. Then, if possible, place your device out of reach. That way, you need to get up to turn it off!

7. Use your furniture

Allow your home to serve as your exercise playground! Who needs fancy gym equipment when you can break up sedentary behavior using your current home setup? For example, use a kitchen counter for exercises like incline push-ups, tricep dips, and more. Or, try doing chair exercises with light ankle or wrist weights to get your blood pumping. No weights? Use soup cans!

8. Join a fitness challenge

There are endless fitness challenges to follow over social media. Have a scroll and choose one that is right for your fitness level and interests! Some challenges can be completed in a matter of minutes, while others may require additional time and effort.

But whatever your starting point, it's a step in the right direction. Plus, completing a 30-day style challenge may help reinforce healthy habits to take you into the new year! So whether it's 5 minutes, 15 minutes, or 30 minutes, you're working towards moving more.

9. Stay flexible

Since when does life go according to plan? Just because you can't make it to your Monday night yoga class doesn't mean that you should wait till your next session to interrupt sedentary time. Instead, keep your schedule flexible—allowing time to squeeze in an alternative workout.

Remember, any movement is better than no exercise at all. So, when life throws curve balls at your perfectly planned routine, could you find a way to work it out? Go for a walk or try a yoga video at home.

10. Keep a journal

Are you one of those people that get driven by results? Use a journal or notebook to track your workout progress. It may feel satisfying to see your level of intensity or endurance rise as the days pass. It's also great for people who want to keep track of their small yet frequent bouts of exercise throughout the day.

Staying organized and seeing your results come to life may help further improve your motivation to get your workout done!