squeezing in extra movement throughout the day

SparkPoints: (32,431)
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Posts: 1,414
4/20/13 7:35 A

I used to sit down to iron. Now I stand. Hey, it burns more calories!

current weight: 135.4

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Posts: 11,815
4/19/13 9:57 P

Take the stairs

Pounds lost: 20.0

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SparkPoints: (5,403)
Fitness Minutes: (731)
Posts: 117
4/18/13 4:59 P

SparkPeople have some great exercise in a chair videos and I usually do one of those during my lunch break at work.

current weight: 185.6

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SparkPoints: (110)
Fitness Minutes: (23)
Posts: 1
4/17/13 9:28 P

Calf raises while brushing my teeth or waiting for things to finish, like the microwave or water to boil.

current weight: 161.5

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SparkPoints: (84,124)
Fitness Minutes: (34,185)
Posts: 65,227
4/17/13 11:38 A

Walking as much as Possible. Extra Chair Excercises when I can. Have Ongoing Health Problems.

Total SparkPoints: 84,124

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SparkPoints: (31,447)
Fitness Minutes: (22,871)
Posts: 5,160
4/17/13 6:55 A

I don't need to but I do think about my next walk

current weight: -1.0  under

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Posts: 230
4/17/13 1:38 A

I park in the far edge of the parking lot when I go to the store, take the stairs when I can and I do wall pushups or squats while doing housework. I also watch kids so I spend a lot of time getting up and down with them (along with chasing the almost 2 year old that I watch.) If I'm on the computer, I get up every so often and stretch or walk around the house.

current weight: 199.4

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150

SparkPoints: (24,025)
Fitness Minutes: (27,761)
Posts: 386
4/16/13 7:59 P

Walking before my shift if I arrive early enough, then walking on my breaks and lunch. Stepping in place whenever I am alone for a few minutes (I feel stupid doing this in public) and stairs instead of elevators.

current weight: 149.0

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130

Posts: 38
4/16/13 6:51 P

While I have food in the microwave I do squats and lunges. While I let the conditioner sit in my hair during shower I do standing hamstring stretches.

current weight: 134.0

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120

Posts: 180
4/16/13 12:39 P

I sit at a computer all day, so I make time for walking breaks. I tell myself to just go around the block, and lots of times I feel like going further once I get outside, especially when it's nice out.

Pounds lost: 16.0

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SparkPoints: (3,952)
Fitness Minutes: (2,424)
Posts: 110
4/16/13 12:19 P

Taking the dog out for short walks while taking her out for potty breaks.

current weight: 311.0

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195

Posts: 223
4/16/13 12:05 P

At work when I go to the bathroom I do the squats and wall push ups. I like the idea about getting up every hour and moving around for a little while I think I am going to add that in today.

current weight: 188.4

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SparkPoints: (13,997)
Fitness Minutes: (17,520)
Posts: 175
4/15/13 7:53 A

I will consciously take messages to people rather than call or email. Also, I use a fitbit to track my steps. It is motivating to me, as I try and do 10,000 steps per day. Steps at work are more enjoyable than getting on the treadmill after work to "catch up" to my goal!

Pounds lost: 1.0

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SparkPoints: (46,991)
Fitness Minutes: (45,673)
Posts: 2,196
4/15/13 6:35 A

I do ankle raises while teaching or talking on the phone. I also just suck in my gut while sitting.

May Minutes: 1,440

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SparkPoints: (728)
Fitness Minutes: (1,754)
Posts: 24
4/14/13 11:03 A

I just started the Squat Challenge - I read how many to do per day, and figured that intermittently with the same reps are something to get me moving more. And housework helps me with that too!

current weight: 148.0

160 154 148 142

136

SparkPoints: (17,617)
Fitness Minutes: (8,400)
Posts: 1,010
4/13/13 11:33 P

Walk up & down every aisle in the store.

Total SparkPoints: 17,617

	15,000 16,249 17,499 18,749	19,999
SparkPoints Level 12

SparkPoints: (17,617)
Fitness Minutes: (8,400)
Posts: 1,010
4/13/13 10:45 P

Use the stairs instead of the elevator.

Total SparkPoints: 17,617

	15,000 16,249 17,499 18,749	19,999
SparkPoints Level 12

SparkPoints: (17,617)
Fitness Minutes: (8,400)
Posts: 1,010
4/13/13 10:45 P

Parking on the far end of the parking lot.

Total SparkPoints: 17,617

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SparkPoints Level 12

SparkPoints: (17,617)
Fitness Minutes: (8,400)
Posts: 1,010
4/13/13 10:44 P

Walking the long way around to my destination.

Total SparkPoints: 17,617

	15,000 16,249 17,499 18,749	19,999
SparkPoints Level 12

SparkPoints: (4,837)
Fitness Minutes: (2,896)
Posts: 14
4/13/13 12:04 P

My job is one where I stand at a bench all day long. While working I listen to music with a steady, fast pace and do the step-touch step as much of the day as possible. It makes people laugh but the joke is on them! I'm getting fitter on the company dime :)

Pounds lost: 69.6

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SparkPoints: (32,307)
Fitness Minutes: (31,532)
Posts: 2,029
4/13/13 2:05 A

I really like this thread. It is so important to keep moving. I try not to sit to long (at my computer or whatever). I stood up to read today!! Weird, but I kept moving around. I do pushups on the kitchen island when I find myself standing there. And loading and unloading the washer/dryer I try to fit in a few extra forward and backward bends. I dance around the kitchen when I'm drying the dishes or washing the counters. Every little bit of activity helps. DH and I walk down to the end of our road to pick up our mail, etc.

current weight: 173.0

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Posts: 418
4/12/13 1:14 P

I've made myself a rule--that if I need to run an errand within a mile from my home, I walk there. I also take public transit or ride my bike whenever possible, rather than drive. I also take stairs when it's feasible and safe and try to avoid most labor saving devices when it comes to cleaning the house (with the exception of the vacuum cleaner!).

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SparkPoints: (6,343)
Fitness Minutes: (10,667)
Posts: 139
4/11/13 6:37 P

I like to do squats or lunges when I'm cooking or brushing my teeth. When I watch t.v., I like to do crunches, pushups, or stretch during commercials. I also like to turn on music and dance while I put on my makeup and get ready for work.

Edited by: LIZ1147 at: 4/11/2013 (18:37)

current weight: 138.0

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135

Posts: 1
4/11/13 12:55 P

I have a two year old and although she doesn't watch much TV, when she does, anytime a character is singing an upbeat song or dancing, we get up and dance right along.

SparkPoints: (3,451)
Fitness Minutes: (373)
Posts: 13
4/11/13 10:29 A

These are wonderful suggestions! Thanks, everyone! I watched a program on t.v. last night that included discussion about how to avoid living a sedentary lifestyle. I wish I could recall the exact name of the program...I cannot...but I do recall some of the very last comments about how we humans should never sit for over one hour without movement of some type. It doesn't even have to be "exercise," just some type of movement. When we do sit for hours and hours, it allows our body to accumulate harmful "sediment," ie, fat stores, etc. The program participants referred to the chair as a "killer." I could appreciate that thought. They also discussed the benefits of bursts of exercise, though the terminology was different, and how we don't necessarily have to spend hours and hours in the gym to get the same health benefits as when we do exercise bursts. I've noticed that SparkPeople has promoted this same theory, so I have been incorporating more bursts of activity into my sedentary lifestyle. I definitely feel better! Thanks, SparkPeople!

Posts: 2,245
4/11/13 10:06 A

There are some fantastic and creative ideas in here. Thanks all for your posts! Keep them coming!

current weight: 112.4

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112.4

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Posts: 1,234
4/11/13 9:11 A

I sit on an exercise ball instead of a chair at work for some extra core work. I do leg lifts when drying my hair, use the upstairs bathroom instead of the downstairs bathroom, put things away one at a time instead of grouping them together. Little things add up to alot of movement.

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SparkPoints: (2,495)
Fitness Minutes: (2,333)
Posts: 11
4/10/13 10:52 P

I walk and ride the bus instead of driving my car when I can. All the extra walking, standing, carrying groceries, etc. is all what I call "functional fitness". I feel so much stronger and have more energy. It's a great "workout" just doing everyday stuff! Plus I walk around when I am on the phone, and I dance around while I clean the house. I call it a "Housekeeping Party"! I am 40 but I feel like I am now 20 coz of all this extra activity! It's great to feel young again. Woooo Hooooo!!!!!

Pounds lost: 46.0

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Posts: 45
4/10/13 2:55 P

I stopped using the dishwasher. I wash dishes by hand and do squats and knee bends while doing dishes. I expend and save energy at the same time.

Pounds lost: 10.0

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Posts: 1,002
4/10/13 11:10 A

I have a program called StretchBreak on my work computer- every hour, it pops up on my screen and counts down for a minute. I use it to stand and stretch- it saves my back!

current weight: 211.2

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SparkPoints: (2,956)
Fitness Minutes: (1,502)
Posts: 104
4/10/13 8:14 A

If I have something in the microwave I will do some squats, side leg lifts, standing donkey kicks and keep repeating until the food finishes. Likewise if I have some toast for breakfast.

current weight: 477.0

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SparkPoints: (23,448)
Fitness Minutes: (13,575)
Posts: 628
4/10/13 7:04 A

walk/stand when on the phone, don't send emails when you can walk to see the person

Posts: 192
4/9/13 5:43 P

Today at the office, I was moderating a webinar - so just doing a brief introduction and conclusion, then having to sit there for an hour paying marginal attention in case someone asks me a question in the chat box. Otherwise, it's dead time.

So I decided to spend the time productively: First, I read a bit of my new Runner's World magazine, then I got inspired and started doing squat/push-up/tricep dip circuits while still in front of my computer. It was a great way to fit in basic strength training for the day, instead of trying to do it after my run this evening, when I never have any motivation to do strength.

current weight: 137.4

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Posts: 20
4/9/13 3:49 P

I sit at a desk all day, and every time I get up to go to the bathroom, I do triangle wall push-ups in the bathroom plus calf raises while I wash my hands (at least 10 of each). Throughout the day, I aim for a 30-sec wall sit every hour, plus leg extensions under my desk, reverse crunches in my chair, and glute squeezes as often as I can. Like others, I do walk to talk to people and walk while I'm waiting for things to print or copy. I stand up as often as I can, and spend 10 min at the beginning and end of the day arranging my desk and putting things away, which forces me to move around my office.

Pounds lost: 3.3

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Posts: 321
4/9/13 12:04 P

Break out the bosu ball when watching tv. Even if it's just working on those stabalizer muscles it's better than sitting

Pounds lost: 11.8

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SparkPoints: (10,518)
Fitness Minutes: (9,134)
Posts: 145
4/9/13 7:58 A

A lot of great ideas thanks!

Pounds lost: 10.2

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Posts: 95
4/8/13 11:38 P

I have some quick walk in place videos that I saved on Youtube. I do those in spurts during the day at work.

I take the stairs a few times during the day at work, too.

I have a headset that I plug into my cellphone. I walk around the house when I'm on it, or stand up, instead of sitting. I also will plug it in and take a walk outside while I'm talking.

current weight: 254.6

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SparkPoints: (5,689)
Fitness Minutes: (13,901)
Posts: 3
4/8/13 11:07 P

I love the your idea of wall push-ups in the bathroom, and doing wall squats too! I always want to try and add some type of exercising in throughout the day, but I don't want other to people watching me (I know, sounds so silly). In the bathroom is a great idea. No one can see you, and it only takes an extra minute. And I drink a lot of water throughout the day, so I use the bathroom a lot:)

current weight: 205.0

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Posts: 46
4/8/13 4:35 P

lol, reminds me of the scene from the office where dwight gets one of those. I want to do that but am within sight of the lobby of my work...I try to take the stairs a lot and get little glasses of water so I am constantly getting up for water. I dance around my kitchen while I cook...

Pounds lost: 28.0

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SparkPoints: (1,065)
Fitness Minutes: (1,500)
Posts: 15
4/8/13 4:26 P

I sit on an exercise ball at work and listen to fun music - it puts me in a really good mood so I usually bounce around a bit haha. I also do things like squeeze my butt/abs throughout the day

SparkPoints: (30,169)
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Posts: 256
4/8/13 3:33 P

I have a mini stepper that I bought for work. It sits in a vacant office behind my desk)and I make a point to get on it and step for 90 seconds every hour that I am at work (including lunch) and I add an extra 90 seconds for my commute time (30 minutes each way). This equates to 15 minutes total and since I do it in 90 second intervals, I don't get all sweaty. I work the front desk at my office so having it in a nearby vacant office ensures that customers won't be walking in seeing me on it, my co-workers on the other hand.... think I am crazy.

I also make a point of walking to speak to someone in the office instead of emailing or calling them. I also walk on my lunch break for 20-40 minutes and every time I go to the bathroom, I do 20 wall push ups. I think I may add the squats in too, thanks for the idea NICKYCRANE.

If I can add in more, I definitely do. Sometimes I walk circles around the conference room table if I am waiting for my lunch to cook or getting a cup of coffee. I walk everywhere I can to run work related errands. And then when I get home I STILL workout. :o)

current weight: 182.6

241 218.25 195.5 172.75

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SparkPoints: (17,233)
Fitness Minutes: (11,600)
Posts: 221
4/8/13 3:22 P

I want to get rid of some of the flab on my inner thighs, so today I have started, each time I go to the bathroom, to do 5 squats, then a prolonged squat (10 secs max at the moment!), then , while squatting, some raises up on to my toes, 5 -10, depending on my endurance. I can FEEL this targetting my inner thighs! When I get up in the night, I shall skip the exercises, as they will wake me up, which is not the object of the exercise!
I;ve also taken note of the challenge to move (walk around in my case) when on the phone.

current weight: 121.0

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SparkPoints: (2,533)
Fitness Minutes: (76)
Posts: 19
4/7/13 7:00 P

Great ideas and inspiration. Go Girl!!

Pounds lost: 8.0

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Posts: 69
4/7/13 6:08 P

My chair at work is a balance ball and now that it's nice out, I am walking at a nearby park at lunch time. I exercise while watching television.

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SparkPoints: (11,948)
Fitness Minutes: (1,097)
Posts: 545
4/7/13 6:38 A

I park in the far lot from my office and cross the street; walk during part of my lunch hour, and take the stairs during breaks whenever my knee isn't bothering me. We ahve lots of long hallways and I use the furthest printer and copier when I can several times a day. I move boxes back & forth to the file rm, and carry the files in my arms when I pick up from the front office rather than use a cart - unless there are too many large rolled plans. (they make good weights for arm exercises plus putting them back up into their cubbies, too.)

I bought a hula hoop to use and listen to 3 or 4 songs while hooping. A few stretches in the early AM or tai chi, some yoga poses in the evening. Better weather coming and light later into the evening means more chances to walk outside at the track after work, too.

Pounds lost: 20.0

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SparkPoints: (12)
Fitness Minutes: (0)
Posts: 3
4/6/13 11:28 P

what a great ideal

Posts: 26
4/6/13 7:07 P

Ok, I really hate grocery shopping and my hubby loves it and does a great job too. (I spend too much money!) Anyway, I love to walk and he suggested today he shop at a store close to a mall. So while he shopped, I mall walked. Soooooo much more enjoyable for me. And I felt so good. I could feel it in my behind ....I walked fast and then I walked outside around the mall....it was a wee bit cold out but it was invigorating so I walked faster.

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Posts: 64
4/6/13 6:52 P

During the day at work - I walk to the far bathroom to go, makes an extra 212 steps. If I want to get a drink, I have to do 'a lap around the outer cube track' - 390 steps. This makes it 1 I get more steps, and forces me to not just grab and drink.

The other two things I do - is every hour I need to move since my job is very stationairy, I get up and do one of the yoga stretches or one of my office workout stretches

And for my legs while I am sitting I do what they call negative resistance stretch upward, point toes and push down at the same time pushing up - about 10 times. (Mind you the first week I started this, I cramped up on my left leg...now I have got the hang of it)

May Minutes: 555

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Posts: 73
4/6/13 6:10 P

I wear ankle weights most of the time when I'm at home or even sometimes when I'm out running errands. It adds a bit of extra burn to my day!

Great ideas, everyone!

Pounds lost: 25.8

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SparkPoints: (17,233)
Fitness Minutes: (11,600)
Posts: 221
4/6/13 2:06 P

I have raised my laptop and stand on a sort of stepper in front of it. I don't actually step much, but I rotate a bit from side to side, which keeps my abs working to balance me. This is an adaptation from a SP suggestion. I'd love a Fitdesk, but they don't do them in England and won't send them from USA to Albania for many good reasons, like cost and unavailability of service etc under guarantee. When in town, unless it's raining hard or snow and ice or I am very tired, I leave my car outside the supermarket or vegetable shop, if I have heavy shopping from there, and walk everywhere else. Those are the days I usually get my 10000 steps in!

current weight: 121.0

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Fitness Minutes: (41)
Posts: 2
4/6/13 1:28 P

I used to work on the 2nd floor of an office building. I would set my meeting alert on PC for both morning and afternoon. When the email notice arrived, I would walk down the stairs and back up again. Simple, quick, and helpful. In the better weather, I would also step outside for a few breaths of fresh air, but sometimes it would be torture to have to go back inside!


Edited by: HNEWCOMB at: 4/6/2013 (13:30)

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Posts: 499
4/6/13 10:55 A

I always park farthest away

current weight: 132.2

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Posts: 42
4/6/13 9:39 A

Me too!
I also do things like rolling my shoulders aroun,say 10 forwards and 10 backwards, I hold on carefully and swing one legforwardand back for 10, I swing right arm over my head to touch my left ear (up to5) now, and don't left arm so that I can touch my right ear - it has taken ages to get my art critic shoulder to co-operative gradually Ihaveslipped further and further over my head and I JUST GRAB THAT EAR!

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4/6/13 8:10 A

I do squats while brushing my teeth and march in place whenever I am standing up. At work or home. Keeps those legs moving!

current weight: 147.9

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145

Posts: 1,651
4/6/13 8:08 A

This may sound silly but when I'm in the kitchen preparing foods I sometimes march in place while the water is boiling or do leg lifts when I'm stirring something. My kids laugh but by now they are used to it!

SparkPoints: (8,228)
Fitness Minutes: (6,141)
Posts: 394
4/5/13 11:04 P

I do wall push ups in the shower every day.

I love the idea of doing lunges, squats and so forth during bathroom breaks throughout the day.

current weight: 150.5

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Posts: 1,551
4/5/13 7:52 P

I park farther away when shopping. And while watching tv during the commercials I do some sort of exercise.

current weight: 172.0

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SparkPoints: (9,171)
Fitness Minutes: (2,944)
Posts: 450
4/5/13 5:32 P

Today I squeezed in some extra movement by walking the terminals in the airport rather than taking a shuttle to my flight. I also carried a bag with a strap rather than a rolling suitcase as to be carrying the weight in my travels.

current weight: 136.6

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