August 2, 2023

Spice Up Your Day: Why Adding Movement Breaks to Your Desk Routine is a Total Game Changer

In a world where technology keeps us tethered to our desks, it’s easy to fall into the trap of sitting for extended periods. However, the consequences of a sedentary lifestyle can be far-reaching, impacting both your physical and mental well-being. The good news? A simple solution lies in incorporating regular movement breaks throughout your day. 

Keep reading to explore the compelling reasons to get up and move. You’re also going to discover 10 practical ways to integrate movement into your daily routine seamlessly.


The Alarming Consequences of Prolonged Sitting

Did you know that the average person spends about 12 hours a day sitting? While modern conveniences have made life easier in many ways, they’ve also contributed to a rise in sedentary behavior. Research has linked prolonged sitting to a laundry list of health issues, ranging from obesity and cardiovascular disease to an increased risk of diabetes and even certain types of cancer. Our bodies were designed for movement, and neglecting this crucial aspect can lead to significant consequences.



Elevate Your Health and Mood Through Movement

The human body is a marvel designed to thrive when in motion. Regular physical activity isn’t just about shedding calories; it’s a powerful tool that can improve your overall health and elevate your mood. 


Engaging in movement breaks has been shown to:

  • Boost Energy Levels: Physical activity stimulates the release of endorphins, those delightful “feel-good” chemicals that can leave you feeling more energized and alive.


  • Enhance Mental Clarity: Movement increases blood flow to the brain, improving cognitive function, concentration, and productivity.


  • Strengthen Muscles and Bones: Regular movement helps maintain muscle strength and bone density, reducing the risk of injury and age-related decline.


  • Combat Stress and Anxiety: Exercise triggers the release of neurotransmitters that counteract stress hormones, promoting a sense of calm and relaxation.


  • Improve Heart Health: Moving your body gets your heart pumping, enhancing cardiovascular health and reducing the risk of heart disease.


  • Turbocharge Metabolism: Quick activity boosts your metabolism, helping you maintain or manage your weight.



10 Practical Ways to Incorporate Movement Breaks

The beauty of movement breaks is that they don’t require a gym membership or specialized equipment. Here are 10 easy and practical ways to add movement to your day:

  • Desk Stretches: Take a few minutes to stretch your arms, neck, and shoulders while seated at your desk.


  • Brisk Walks: Use your lunch break to take a brisk walk around the office building or outdoors.



  • Stair Climbing: Opt for stairs instead of elevators whenever possible – a quick stair climb can do wonders.


  • Print & Squat: Every time you hit print, hit a squat. It’s like a printer and a personal trainer in one!


  • Strength break: Keep resistance bands or tiny dumbbells at your desk. A few reps here and there, and you’re on your way to becoming a superhero.


  • Dance Breaks: Turn up your favorite song and have a spontaneous dance party in your living room or office. This can have a surprising boost to your energy and creativity as well.



  • Phone Walks: Take a stroll while you’re on a phone call – you’ll be surprised how many steps you can rack up.


  • Calf Raises: Sneak in calf raises while waiting for your coffee to brew or the microwave to ding.


  • Wall Push-Ups: Give your upper body a quick workout with wall push-ups during a break.



  • Stretch Alarms: Set an alarm every hour to remind yourself to stand up, stretch, and take a few steps.


Pick just one of the activities above–or get creative and try something else. The key is to get up and move–and make it a part of your day consistently so you don’t even have to think about it.


The evidence is clear: moving throughout the day is not just a nice idea but a necessity for your well-being. By incorporating simple movement breaks into your routine, you’re taking a proactive step toward better health, increased vitality, and a happier mood. Remember, the journey to a healthier you begins with small, deliberate actions. So, go ahead, stand up, stretch those legs, and let the benefits of movement propel you to a brighter, more vibrant life.




PS Whenever you’re ready… Here are 4 ways I can help you shift from settling for the results you’re currently getting to feeling stronger and sexier than ever!

  1. Discover how to go Beyond the Scale: 3 Secrets to Mastering the Art of Thriving as You Age. Attend my FREE workshop Wednesday, August 16th, at 2:00 pm Eastern.
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  4. Work with me one-on-one to break through obstacles and adopt holistic health choices so you can feel more resilient and energetic than ever. Just reply to this email with the words “I’m ready” in the subject line so we can set up a time to chat about your goals.