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Off the Chair: Ways to Avoid a Sedentary Lifestyle

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It’s almost the end of January. Did you make a New Year’s resolution about getting fit for 2020? Are you still sticking to it or have you already broken it?

If you’re already finding it hard to keep on track of your fitness goals, you know that it will get even harder in the coming months. Rainy weather, overtime work, social engagements—there are so many things that could overwhelm you and make you want to stay in bed instead of exercising.

So what can you do to keep motivated to stay active?

Keep moving.

It’s easy to become sedentary in today’s age. Work at your desk for eight hours. Marathon-watch your favorite shows for five hours. Sit in traffic for an hour or two. Lounge at a cafe for two hours. It’s so easy to just sit down for long periods. In fact, the average adult in the U.S. sits for about six hours a day. This chair-bound habit is harmful to your health, as an inactive lifestyle is linked to high blood pressure, diabetes, and heart diseases. Fight this lifestyle by incorporating as much movement as you can in your daily life. You don’t have to go to the gym to do this.

  • Follow the methods a lot of people recommend: Take the stairs instead of the elevator if your destination is only a floor or two away. Stand up whenever you can. Take a walk after lunch.
  • Use methods that are not quite common: Conduct walking meetings. Do lunges or stretches while answering the phone. Instead of emailing everything, hand-deliver documents to co-workers if they’re relatively near your work area.

Bottomline, move yourself off that chair.

Create a fitness area

Do you have an extra room you don’t use? Turn it into a home gym so you can work out even at night or during the weekends without dragging yourself from your home. You won’t need fancy equipment. Buy only the things that you use for your favorite exercises. Dumbbells, weighted armbands, a balance ball, or a yoga mat would suffice.

Do you have some space in front of your garage? Have professionals install a court andbasketball flooring so you can shoot some hoops before you sleep or when you’ve done all your weekend chores.

Bring an extra set of small fitness equipment to the office. This way, you can insert short moments of exercise during your shift.

Personalize your exercise regimen to your location


You might be more motivated if you do activities that are popular in your area. For example, if you live in a cold state like Utah, then you can ski, rock climb, or hike. If you’re in a sunny state like California, you could focus on swimming, surfing, or running. And since you’re limiting yourself to your neighborhood, you can invite friends to work out with you. Having a companion or two can provide an extra push for you.

Maximize modern technology

Fitness technology is a booming industry because a lot of people want its products. There are so many devices and apps geared toward keeping you fit. Here are some of them:

  • Buy a fitness tracker that tracks your movements, heart rate, and regularly reminds you of your fitness goals.
  • Get a weighing scale that can also calculate your body mass.
  • Ask your company for a standing desk.
  • Install apps that remind you to drink water, stand up, stretch, and move.

It’s true that starting a fitness regimen is easy. Maintaining it is the hard part. By continuously following the tips you’ve read, you’ll be able to keep your resolution throughout 2020 and in the years to come.

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