Movement & Staying Active

Move more, sit less

Get up and move throughout the day. Any activity is better than none.

Being active doesn't just mean doing sports or going to the gym. Choose what is easy and enjoyable for you!
Did you know doing chores, dancing to your favorite song, playing with your
kids, and simply stretching are also considered movement?

Benefits of movement

Physical activity is one of the best ways to keep your body and brain healthy.

Relieves stress
Improves mood
Gives you energy
Helps with sleep
Can lower your risk of chronic diseases like diabetes and hypertension, as well as dementia and depression

How to stay active

Set goals. Start with writing simple goals:
• 15 min of walking 3 times per week
• Parking the car further away at work
• Walking the dog
Make it fun. Find activities you enjoy, then vary the routine to keep it interesting
Make it part of your daily routine. Schedule time as you would any other important activity
Do it with family or friends. You are not alone in this. Invite family, friends or coworkers to join you for a walk
Reward yourself. After each session, take a few minutes to feel the good feelings that come with being active
Be flexible. If you're too busy to be active or just don't feel up to it, take a day or two off

What if I'm just starting to get active?

Everyone has to start somewhere. Today is the day you can begin to make healthy changes in your life. Don't let all-or-nothing thinking keep you from doing what you can every day.
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The simplest way to get moving and improve your health is to start walking. It's free, easy and can be done just about anywhere, even in place. You can break it up into short bouts of
activity throughout the day. Taking a walk for five or ten minutes a few times a day will add up.

Easy at-home exercises

Chair Squat

How to do a chair squat:

Stand just in front of your chair, facing away from it. Your feet should be shoulder-width apart, with toes pointing straight ahead.
First, sit al the way down ni the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.
Try doing this 10 times ni a row, 3 times (total of 30 chair squats).

Make it easier: Take a load off! For a bit more support, try sitting down to rest after each rep. You can pause for just a moment or give yourself a few seconds of rest fi you need it.

Make it harder: Ditch the chair when you're ready! Try doing a regular squat by following the same steps, but instead of touching your butt to the chair, stop when your legs are at a 90-degree angle and then come back up.

Chair Dips

How to do a chair dip:

Sit on the edge of a bench or chair, hands supporting your weight.
Position your feet away from the bench, legs straight and heels on the floor.
Lower yourself until your upper arms are parallel to the ground, then push back up.
Repeat 10 times ni a row, then once more (total of 20 chair dips).

Make it easier: You can make this exercise easier by moving your feet closer to your body and bending your legs or harder by moving your feet even further out.

Make it harder: Place your hands close together on the chair to isolate your triceps muscles when you dip. This should make the move more challenging as it forces your triceps to work even harder.