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Nov 26

Five tips to get more exercise in your day

As a society we spend way too much time sitting down. Sitting down driving to work, sitting down at work, sitting down driving home, sitting down to watch TV (or Netflix) after a long day at work– that’s just way too much sitting!

For a while now we’ve been seeing campaigns and research telling us that sitting is the new smoking and it’s true – obesity has taken over smoking as the leading cause of premature death and ill-health in Australia and one of the risk factors for obesity? Yep – you guessed it! A sedentary lifestyle a.k.a sitting on your bum!

So what can you do to help improve your lifestyle? You can’t get rid of your job but there are several ways you can improve your working week and make it more active with the following steps:

1) Exercise to and from work.

Commute to work via walking or bike? Or, drive part way and walk the rest? Even 20 minutes of exercise is better than none! And you’ll have to walk back to the car so that’s 40 minutes of exercise! You’ll also arrive at work invigorated and energised from your workout – bonus!

2) Move during your lunch break

Get outside and go for a walk around the block in the sunshine rather than sitting at your desk typing away with one hand and eating a sandwich with the other – not only is it very unhygienic (computer keyboards are rife with bacteria unless they are well maintained) it’s also unhealthy – get outside and move! And take a healthy snack with you (think chicken and avocado sandwich or tuna and rice salad).

3) Get social at work

Get up and go talk to your co-workers rather than emailing them or calling them from your desk. They’re up on the 15th floor? Excellent! Take the stairs or at least take them a few flights then use the lift if you must. It’ll give you an energy boost (endorphins!) and it’ll look good to the person you’ve made the effort to go see. Win-win!

4) Create a lunch time exercise group


It sounds cheesy but it has been done before! Get a few of the girls (or guys) together and go for a wonder to the local park with your coffee and healthy snacks. It will not only facilitate bonding and communication but will also help to refresh your engines for the rest of the working day!

5) Set a timer

Every 50 minutes (most people’s maximum concentration span before productivity decreases) and have a 5 minute stretch, do a couple of squats or calf raises and neck movements to keep you limber and give your poor eyes a break from that computer. If you think people are judging you for stretching then think again – they’re likely just jealous that they aren’t being pro-active and healthy themselves!

Vital Core Physiotherapy can help

Perhaps you have pain or discomfort. Or perhaps you just aren’t sure how to go about getting more exercise into your life.

Vital Core Physio can help.

We will help to determine your goals. What you want to be able to do and why you aren’t doing them now.   Once we’re clear on this, then together we can formulate an effective and efficient plan to get you back to your best as soon as possible.

We aren’t about the quick fix. We are about the long term resolution of dysfunction and the promotion of healthy, active living.

Vital Core physio’s can do all the fancy treatment techniques from dry needling to kinesiotape as well a number of old fashioned tried and tested techniques of mobilisation and massage.

Most importantly though Vital Core physio’s will spend the time to develop a treatment plan with you that will include a progressive exercise plan. That is the ONLY way to ensure long term success.

What about exercise classes at Vital Core?

Why, I’m glad you asked!

Our exercise classes are all run by physiotherapists who are experts in safe movement. There are many options to choose from and your Vital Core physio can help guide your choice. Have a look at out class timetable to get an idea of what we offer.

Runfit – An 8 week exercise based program to get you running well.

So please come and see us and let us help you to become more active.