From the time you wake up to the time you go to bed, your daily life consists of habits.
You may not realize the habits you’ve developed. The fact that you don’t know your habits is in itself a habit — a habit of reacting instead of proacting.
Your ability to move is a result of your movement habits and the environment around you.
For instance, how many chairs do you have in each room? The activities you do at home don’t always require a seat, yet we have chairs spread around the house prompting us to sit by their very placement. Folding laundry, watching TV, playing with your kids or pets — all examples of things you can do without sitting in a chair. You can stand, sit on the floor, even do things while walking.
Many of us sit for hours a day at a desk, drive home in a seated position, and get home feeling exhausted. The first thing we do when we walk in the door is sit down because we need to “rest.” We might get up to make dinner or do some light chores but then we’re back in our favorite chair or couch to watch TV, play on our phones, or read a book for an hour or two before bed time. When we get tired from sitting and doing that we have to go to the bedroom so we can lay down.
We wake up after laying down for hours and complain about our backs, hips, and shoulders only to get up long enough to get ready for work. We then drive sitting down to the office followed by a brief walk to our desks where we sit down again for hours.
This is the movement habits and environment many choose everyday. Breaking the cycle requires purpose and conscious decision making. That’s how you break and create new habits.
So how can you choose movement and change your habits?
Sit on the ground for 30 minutes a day — cross legged, feet out, leaded back. It doesn’t matter how or how long at one time. Getting up and down combined with floor sitting helps stretch those muscles and joints impacted by extended sitting or standing.
Don’t sit in a chair or on the couch while you watch TV. Alternate between standing and sitting on the floor, do stretching exercises, walk around. Keep changing your position while your mind is occupied on the TV. It promotes movement — and reduces your screen time which can lead to better sleep quality.
Put a 30-45 minute timer on your phone to remind you to change your position at your desk or workstation. Sitting too long is a problem, and so is standing too long. Find ways to change your body position with things like standing desks, adjustable desks, and ball chairs. Just don’t get stuck in one position too long. Change your environment to promote movement.
Can’t change your environment or look for ways to stay moving? Go for a 1 minute walk every 30 minutes. Around the office or around the house, walking helps stimulate your mind while improving your body’s ability to move.
Your movement habits need help. We all have places where we can do better. That’s where Dr. Samantha can give your expert advice, hands on therapy, and education to help you get started. With a treatment plan designed for you, you can build better movement habits and prevent issues before they happen. Schedule a conversation with her today to learn how she can help you.