As we step into May and embrace the beauty of warmer weather, it’s the perfect time to think about how we can move more, feel better, and take charge of our physical and mental wellbeing. At Tonic Wellbeing, we’re all about empowering you to #movemore. Whether it’s through exercise, everyday movement, or simply staying active, the benefits of moving your body are undeniable — and the good news is, you don’t have to fit into a rigid routine to reap the rewards of which there are so many when it comes to our health!
The Health Benefits: Why You Should Move More
Moving your body is essential to maintaining and improving your health. Here are just a few of the many benefits:
- Boosts mental health: Physical activity releases endorphins, which help reduce stress and improve your mood. Regular movement can help reduce symptoms of anxiety, depression, and even boost your self-esteem.
- Improves cardiovascular health: Consistent movement strengthens your heart, lowers blood pressure, and reduces the risk of heart disease and stroke.
- Supports bone and joint health: Exercise and physical activity strengthen bones, improve joint function, and can even help prevent osteoporosis later in life.
- Increases energy: It might sound counterintuitive, but moving more can actually make you feel less tired. Regular activity helps your body operate more efficiently, boosting overall energy levels.
- Enhances sleep quality: People who move regularly tend to sleep better. Exercise helps regulate sleep patterns and improves the quality of rest.
- Strengthens immune system: Movement can boost your immune system and help you fend off illnesses.
If this has not motivated then have a think about the opposite – a sedentary lifestyle, and the risks that poses….
The Risks of a Sedentary Lifestyle
While the benefits of movement are clear, many of us spend much of our day sitting—whether it’s at work, while watching TV, or on public transportation. This sedentary lifestyle can contribute to a variety of health problems, including:
- Increased risk of chronic diseases: Long periods of inactivity are linked to a higher risk of conditions like obesity, diabetes, heart disease, and certain cancers.
- Poor posture and muscle weakness: Sitting for extended periods can lead to back pain, stiff joints, and weak muscles, which can affect your overall mobility.
- Mental health challenges: Being inactive for long stretches can also negatively impact your mental well-being, leading to feelings of lethargy and low mood
Consider these powerful statistics too:
- In England, 25% of adults engage in less than 30 minutes of physical activity per week, contributing to 1 in 6 deaths—equivalent to the mortality rate of smoking.
- Approximately 31% of adults in England are classified as clinically obese, and 63% are overweight or obese. This trend is projected to increase, leading to higher incidences of heart disease, stroke, and diabetes.
- A study involving nearly 50,000 older UK adults found that those who were sedentary for 10 or more hours daily had a significantly higher risk of developing dementia. This risk tripled for individuals sedentary for 15 hours a day.
Let’s make sure this is not YOU!
What Do I Do?
Now that we know the importance of movement, let’s dive into some exciting and creative ideas to get your body moving, no matter your lifestyle or preferences. Whether you’re a seasoned athlete or just getting started, movement can be fun, easy, and something you look forward to!
Inspiring Ways to Get Moving
- Turn Your Commute into a Workout: If you drive or take public transportation, consider parking further away or getting off a stop early to walk the rest of the way. If you bike or walk to work, it’s a double win—movement and fresh air first thing!
- Reimagine Your Workday: If you’re tied to a desk for most of the day, make your workspace more dynamic. Invest in a standing desk or use a stability ball as a chair to engage your core while working. Set a timer to remind yourself to get up every hour and stretch, or even take a brief walk around the office or outside.
- Add Movement to TV Time: Instead of lounging during your favourite show, try moving while you watch! Do a set of squats during the opening credits, stretch during the adverts, or take a lap around the house during a dramatic pause in the programme or film. You can even get creative with a mini dance party during upbeat moments!
- Challenge Yourself with a Daily Step Goal: Start small by committing to a certain number of steps each day. It could be as simple as aiming for 5,000 steps and gradually increasing your goal. Use a tracker, wearable or even a journal to keep track and celebrate your progress as you increase your movement.
- Join a Social Activity: Invite friends or family to join you for a walk in the park, a weekend hike, or a local fitness class. Making movement social not only boosts motivation but also helps you connect with others while improving your health.
- Explore New Hobbies: If you’re looking for something a little different, try activities like climbing, or martial arts. Mixing things up can keep movement exciting and can even introduce you to a whole new community of people who share your interests.
- Make Movement a Game: Turn moving into a fun challenge! Use fitness apps or games like virtual cycling, running, or even active video games that require physical motion. You can track your progress, set goals, and compete with yourself or friends.
- Practice Mindful Movement: Movement doesn’t always have to be about intensity. Consider incorporating mindful activities like yoga or tai chi, which focus on gentle stretching, balance, and deep breathing. These can improve your flexibility, reduce stress, and keep your body moving in a calm, mindful way.
- Utilise Small Bursts of Activity: If you’re pressed for time, try incorporating short, intense bursts of activity throughout the day. A quick 5-minute walk, a set of push-ups, or jumping jacks between tasks can give you an energy boost while increasing your overall movement.
- Dance Like No One’s Watching: Don’t underestimate the power of a good dance session! Put on your favourite playlist and dance around your living room. It’s an incredible way to elevate your mood, increase your heart rate, and move your body freely without any expectations.
Conclusion
Remember, movement doesn’t have to look a certain way, and it doesn’t need to be done in a gym. The goal is to find ways to stay active that feel natural and enjoyable to you. At Tonic Wellbeing, we believe that moving your way is about embracing what feels good for your body. And most importantly, it’s about making movement an accessible, everyday part of your life. Whether it’s through structured exercise, casual movement, or simply becoming more active in your daily routine, every little bit helps!
So, what are you waiting for? Take the first step towards a more active, healthier lifestyle today. Get moving — and make it a habit that sticks!
Subscribe Now
Want more inspiration like this? Subscribe to Tonic Talk – our wellbeing newsletter HERE.
Share this article
The Tonic And Me App
Tonic's workplace wellbeing app offers unlimited access to a library of health, wellbeing and lifestyle guidance and support.
We know that supporting engagement consistently leads to a more productive, healthier and resilient workforce. Therefore, our unique and innovative approach utilises intuitive digital technology, blended with personalised on-site services delivered by the Tonic team.
Scan the code, click or tap to download the Tonic And Me app
