6 Easy Ways to Move More Every Day in Wauwatosa

Life gets busy, and it can be hard to schedule an hour or more for exercise every day. Keep your body moving, your heart healthy, and your mind clear by taking every opportunity you can to move! Here are some of our favorite tips:

• Make walking work for you. Most of us are bound to walk at least a little bit every day, so take advantage of this time on your feet to reap some heart-healthy benefits.

• Step up your pace. Walking just a little faster than normal raises your heart rate, strengthens your lower body, and burns more calories.

• Take the stairs. You’ve heard this one before, but did you know that just two minutes of stair climbing burns as many calories as a 30 minute walk?

• Add a short walk to your lunch hour. Spending 10 or 15 minutes of your lunch hour up and moving can really add up over time, so put on a podcast or some upbeat music, lace up your shoes, and get out there!

• Do your chores. There are plenty of tasks around the house that need to get done – so why not make them fun opportunities to get a little exercise?

• Straighten and do some light chores every day. Not only will this keep your house looking neat and clean, but you will reap the benefits of the walking, bending, stretching, and lifting that naturally happens when you move around the house.

• Make a list of weekly chores that need to get done, put on some tennis shoes and fun music, and knock them out!

• Grocery shopping and running errands also keeps you moving and burns calories.

• Move more at work. For most of us, at least eight of our waking hours are spent at work, often indoors, and often sitting down. Over time that is a major strain on your body. Instead, try these small tweaks to reap big benefits:

• Take phone calls while standing up or pacing (bluetooth headphones are a great tool for this). You can also ask colleagues to have walking meetings.

• Walk to chat with colleagues instead of calling or emailing.

• Take mini-breaks throughout the day to do a plank, walk the stairs, or stretch. Getting up and moving is a great energy boost when you’re feeling sluggish.

• Keep the earth – and your body – healthy. Incorporate some simple tips into your daily routines to both strengthen your health and the health of the planet.

• Throw several reusable tote bags in your car and use them when getting groceries. Reusable bags often hold far more than grocery store plastic bags, so carrying them to your car and into the house challenges your muscles in a great way.

• Take every opportunity you can to walk, bike, or ride public transportation when you need to get somewhere. Wauwatosa has beautiful biking and walking paths, and our proximity to Milwaukee means we have several options for public transportation (bus, train, Bubblr bikes in the city).

• Do good in your neighborhood while you burn calories by taking an hour to walk around and pick up litter. You can also offer to help shovel or mow the lawn of an elderly neighbor, or organize a neighborhood walking group so folks can get to know each other while staying healthy.

• Amp up your morning and nighttime routine. Build strength and get your heart rate up while doing things you have to do anyway!

• Do calf raises, squats, or leg lifts while brushing your teeth.

1. 1. Put on some happy music while you get ready in the morning. Not only will this help energize you, it may also encourage you to dance (yep, dancing is exercise, too!).
   2. When the weather is nice, get outside for a quick walk before or after work. Even just a spin around the block each morning can really add up.
   3. Do some light stretching before bed, and take a moment to quiet your mind.

• Feel like a kid again. If you have kids or are around them often, you know this to be true: kids move a LOT. Get inspired by their boundless energy by incorporating these tips into your day:

1. 1. Have a family game night (instead of watching TV). Charades, Twister, or outdoor flashlight tag will keep you moving and having fun as a family.
   2. Get up and move after you eat. Kids normally cannot wait to get up from the table and play. Instead of slumping on the couch after a meal, get up and walk around, do a chore or two, or play with your pet.
   3. Get up off the bench and jump into the pool, play with your kids on the playground, or run around with them while they chase a soccer ball.

Moving your body is crucial for living a long, healthy life. Regular chiropractic adjustments are a great way to keep your body moving well into your 80s, 90s, and beyond. Kennedy Chiropractic is Wauwatosa’s favorite chiropractor, so give us a call to schedule your first appointment today!