Ready for your next steps?
A few weeks into 2019 and hopefully you’re feeling better. By taking the New Year one step at a time, you’re sleeping better, and you’ve started taking the stairs up to your office two at a time without suffering too much. This is a good start and will be helping already.
You may have gone for that weekend jog walk too and possibly thought about or even visited the gym and completed a weekly circuit?
Your next steps – one at a time
We all know it’s the little things done persistently and consistently that add up to a big change over the days, weeks and months. With this in mind, here are a few more ideas. Incorporate these next steps into your every day and they will help lead to a fitter, leaner, stronger you.
So you have everything in one place, this list includes some our ‘one step at a time’ recommendations too:
- Get off the bus/train/tube one step early and walk the rest of the way
- Use the stairs, both up and down
- Stand up every time you make a phone call
- Pace up and down if taking/making a call on your mobile phone
- Have a small cup of water on your desk rather than a large bottle – you’ll be forced to get up and move to fill up more regularly
- Stand on one leg at a time when waiting in line for the bus/train/tube. It may sound strange, but you only have to lift you foot 1mm off the floor and you’re standing on one leg….go on give it go
- Whilst seated clench your bum cheeks 100 times over the course of the day, try 15 at a time
- Chew your food for longer and use a smaller plate. Sounds crazy but it’s another little tweak to add to the list
- If you carry a back pack put a 2 litre bottle of water in the bottom, by making it heavier you’ll be doing more work with every step you take. If you’re feeling adventurous put a 5kg weight in the bottom. A word of caution here, make sure your back pack is well fitted and that you carry correctly not just slung across one shoulder
- Finally, a little harder but lots of fun! Don’t hold onto anything when you’re on the bus, train or tube. But please be careful!
Thermogenesis – that’s neat
Quite simply as the name implies, thermogenesis is the production of heat, especially in a human or animal body. All of the recommended activity in the list above falls under the heading of non-exercise activity thermogenesis or NEAT.
With many of us having to work at a desk day after day, there is an epidemic of ‘sitting disease’. So knowledge of NEAT will help enthuse and empower you, as it really does make a difference. Everything you can do to ‘move more’ is helping you live a healthier, longer life.
Give the list above a try and remember these small actions can be done during your normal working day. So no extra time is needed. That’s neat in itself…..forgive the pun!
These next steps are just examples of small changes that, when carried out persistently and consistently, add up and really do make an impact. By taking one step at a time, you’re not being hard on yourself and you’re making yourself feel better.
Then, when you’re ready, come and see us here at PerformancePro and we can help you take things up a gear to help you get fitter, stronger and smarter in 2019 and beyond.
Simply book your FREE no strings consultation at PerformancePro >>