Published in the December 9 – 22, 2015 issue of Morgan Hill Life

Dorene O'Malley

Dorene O’Malley

Who came up with the rule that in order for exercise to count you had to drive to a gym and dedicate one hour to sweating and struggling in order for it to be meaningful? Everyone now has a hectic life and tying yourself to getting all of your movement needs from only one hour of the same daily exercise routine is akin to trying to meet all your dietary needs from a single daily meal made of the same five foods.

Creativity is key, so here are ten ideas for getting more movement into your life without it taking time away from work or family.

Brushing your teeth — Most everyone does this at least once a day so use this time for two different movements — practice balancing on a single leg while brushing, (which is what you need to be able to do in order to walk correctly) and then also bending forward from the hips to lengthen hamstrings during the spitting phase.

Preparing meals — use low tech equipment for some arm work — chop with knives, beat with a whisk and mash with a potato masher.

Practice squatting — every time you have to sit to eat, work or watch TV, use it as a moment to squat, hovering above the seat.

The same applies when rising up out of the chair — use your legs and buttocks instead of momentum.

Shopping — Walk to the store and carry your groceries home. If it’s too far to walk, park in the furthest spot and then walk the cart back to the storage area. If you have your children with you, lifting them in and out of the cart is an added bonus.

Climb stairs instead of using the elevator or escalator. Don’t lean forward or pull with your arms, and use the back leg and buttocks to push off with.

Practice deep belly breathing — it reduces stress and uses your diaphragm and lungs. It can be done while waiting in line, driving to work or cooking dinner.

Turn your head or twist your torso to look behind you when backing up your car instead of using the built-in camera or glancing in the rear view mirror.

Stand on your tiptoes to reach the item on the top shelf at the market or squat down to reach bottom shelf (if that movement is available to you).
Stretch, hold a plank position (classic push-up position while on forearms) or work on moving your toes individually (yes it can be done) during the TV commercials.

While walking through the house, reach up and grab the trim on the top of the door frame and stretch (if short hang off the side) — better yet — install a chin up bar and practice hanging with your feet on the ground until you can work up to getting your feet off the floor. (Two of my older than 70 clients can now hang from their bars with their feet off the floor and proper chin ups are in their future!)

As we age we tend to move less and when we move less we simply can’t move our parts with the same range of motion that we once had when we were younger.

Hence the need to move more and not only during one-hour designated periods but more throughout the whole day.

Be mindful also that you are how you move, so if you always do activities that move in the same direction (running, biking, elliptical machine) and you have nothing in your life that moves you or bends you sideways or with a twist, then you are only using the same muscles over and over (repetitively) and you are neglecting a few hundred others! Move them as well.

So get creative and plan to move more in the new year.

Dorene O’Malley is the owner and a certified instructor at CoreHealth Method — Pilates & Corrective Movement in. She wrote this for Morgan Hill Life.