Itch to Move

Lately I have found myself sitting much more than I would like to or would have thought possible. More hours in front of the computer, helping kids with homework and sitting in traffic and in all reality, all I really want to do is move!

How many of you can relate?

An athlete came to me a few weeks ago asking what she could do at work when she had a few minutes and wanted to move but was in work clothes and could not get sweaty or take the time for a formal workout.

There are more and more studies that point to all the negative effects of inactivity on your body and even your brain that can come from long periods of sitting and inactivity. Did you know too much sitting can cause a decrease in energy (no excuse that you are resting to have more energy), a decrease in metabolism (even for those who work out regularly), back and spine issues, muscle imbalance issues (think of some of hamstring and hip flexor issues you or your friends may have), lack of focus and ability to concentrate and even depression. EEK!

Sometimes however, there just isn't a choice.

Since this was first brought up I have had some interesting conversations about what various people do when they get an itch to move and don’t have time to change or even get (that) sweaty.

Recognize the Issue

Sitting for long periods with no break is difficult. Not only do your muscles and joints stiffen up, your powers of concentration can lessen, and you may feel even more tired. There is only so much that another cup of coffee can do. My goal is to bring to your attention the idea that a quick break filled with some form of motion can do a lot to wake you up, make you more alert and less stiff.

Moving may be the last thing you feel like doing when you are in this place as you already may feel grumpy and not want to do anything at all except bemoan your fate!

You can do it!

Take a quick few minutes even when you don’t feel like you have the time. That few minutes might actually help you make up some time by giving you a quick reset that may help you focus and feel more alert and able to complete the task at hand faster. Not only will a little movement help your brain, moving will help that crick in your neck, that low back ache, the tight shoulders and hamstrings and just overall make you less achy.

What to do? Mix it Up!

There are countless full body exercises or stretches you can do but here are a few ideas. Start by going up and down some stairs at a slightly faster than is typical pace. Start with 10 - 20 stairs and add on once you get more used to it. Don’t have stairs? Do a quick march in place raising your knees up and reaching above your head with the alternate arm. Like with any exercise, start slowly and move a little quicker once you are more warmed up. Here are a few ideas to try:

• Side lunge - okay to hold onto back of chair or desk to keep form
• Standing hurdles - 10 forward and 10 back standing on left leg, then on right leg
• Standing T x 15 each side
• Calf raises - 10 feet forward, 10 toes out, 10 toes in
• Step back lunges x 10 each leg (okay to hold on, make sure to find glute)
• Squat to curl to press x 10-15
• Step Back Burpees
• Wall Sit for 30 - 60 seconds

If any exercise in particular fills you with dread, start with that one! We are looking at you, burpees! Remember, they don't like us either! As always do any exercise slowly and carefully and work to feel it. Try a few different ones depending on how long you have. If something doesn't feel right, try something else.

Finally add in a stretch:

• Head and neck stretches - ear side to side and hold each side for several seconds, then roll from left to right only through the front
• Arm circles - forward and back x 15 each way
• Shoulder stretch in doorway - 3 x 20-30s
• Rag doll hang - 2 x 30s
• Standing figure 4 glute stretch - 2 x 20s each side
• Knee Hugs - standing bring one knee up and hug to your chest. Pause and the repeat with the other side

What is Your Environment?

Your environment may play a role in what you can do. What if you are in a shared office space and can’t get away? What if you are in an all day conference? What if you are not wearing shoes or clothing which are conducive to larger movements?  No worries, it’s time to get sneaky!

If you can, take a quick break and walk to the farthest restroom especially if it's on a different floor. After this quick warm up try these exercises:

• Seat Squeeze - squeeze the buttocks for 10 - 15 seconds in an isometric hold. Release.
• Knee Lifts while seated - alternate legs
• Foot Alphabets - draw the alphabet with your toes
• Shoulder Shrugs - hold and release
• Squats - stand up slowly engaging core and glutes. Sit down slowly and repeat.
• Body Lifts - using chair arms, engage core and lift your body off your chair. Hold and repeat.

Add in a seated stretch or two:

• Seated Figure 4 glute stretch - 2 x 20 seconds each side
• Seated Hip Flexor stretch - 2 x 20 seconds each side
• Arm Reaches - sit tall and reach your arms above your head.
• Twists - from your waist with your core engaged twist side to side pausing 1-2 seconds on each side
• Shin stretches - toes under your chair and pull slightly forward
• Cat and Cow motion
• Reach to the corner of your desk as if there was a post it note you need to grab

Get Moving!

The bottom line is that it does not really matter how you move, what matters is that you get moving! Your body and your brain will appreciate a movement break. And learning to recognize that a movement break will help is key!

Even the American Heart Association has been using a key phrase in some of the their advertising. “Sit less, move more." Studies indicate that prolonged sedentary behavior regardless of overall physical activity can have a negative impact on heart and blood vessel health. Read more here: http://newsroom.heart.org/news/sedentary-time-may-raise-heart-disease-risk-sit-less-move-more

What are some of your favorite “itch to move” exercises? We hope you will share a few with us!