Move More, Sit Less
Simple Ways to Strengthen Your Heart
In my last post, we talked about the importance of knowing your numbers when it comes to heart health. Now, let’s dive into the first of my Three Pillars of a Healthy Heart: Motion.
You’ve probably heard the phrase, “Sitting is the new smoking.” And it’s true—even if you exercise regularly, sitting for long hours each day puts your heart at risk. On average, adults sit for nearly 10 hours per day. So how do we change that?
Simple Ways to Add More Movement to Your Day
You don’t need an intense workout to improve your heart health—small, consistent actions add up. Try these easy ways to increase your daily movement:
Incorporate movement naturally
Take the stairs, park farther away, do calf raises while brushing your teeth, or use the restroom on a different floor.
Set a timer
Stand up every 30 minutes for a quick stretch or short walk to boost circulation.
Try the “Stand, Stretch, and Step” method
Every half hour, stand up, stretch, and take at least 10 steps.
Exercise snacks
Short bursts of movement (1-2 minutes) throughout the day improve heart health. Try squats, lunges, push-ups, or marching in place a few times daily.
Heart-Healthy Stretches to Try
A few simple stretches can counteract the effects of sitting and improve circulation. Try these:
Overhead Reach & Side Stretch – Opens the torso and increases blood flow.
Chest Opener – Reverses the effects of hunching over screens.
Spinal Twist – Loosens the spine and wakes up the body.
Seated or Standing March – Adds gentle movement and raises your heart rate slightly.
Consistency is Key
Remember, small actions done daily make a big impact. You don’t have to overhaul your routine—just find simple ways to sit less and move more.
Stay tuned for my next post, where I’ll cover Pillar #2: Mindset – Relax & Recharge. Until then, pick one small way to move more today—your heart will thank you!
#MoveMore #SitLess #HeartHealth #ActiveLiving #HealthyHabits #WellnessJourney #AgelessStrength #PreventHeartDisease #StrongerEveryDay #SelfCare
“Be Fit, Be Healthy, Be Happy!”
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