We’ve heard it so much it’s easy to ignore:

Sitting is the new smoking.

But ignoring it doesn’t change the truth.

Total sitting time is highly correlated with all causes of mortality.

Yikes.

If you missed my post on NEAT (non-exercise activity thermogenesis), read it here.

If you’re ready to incorporate some intentional movements a few times in your day, try these:

Stand-Sit-Stand  

Why Do It

This movement is a predictor of longevity. The less assistance you need getting up, the longer your life. You can read more about this at the official study summary. For common-speak, here.

How to Do It

From a standing position, sit down on the floor. Try to do so without using your hands. Then, rise back to a standing position. Again, try to elevate without the use of your hands or knees. The fewer points of contact to the floor while rising and sitting, the better. Repeat for two minutes.

Sun Salutations

Why Do It

Regardless of the day, sun salutations are a great way to reconnect your body, mind, and soul. You’ll fill your lungs with air and stretch your major muscles as you release tension.

How to Do It

View a demo here.  Perform a total of four sun salutations.

Inner thigh squat and stretch

Why Do It

This movement takes us out of our rectangular plane and stretches our inner thighs and hamstrings as well as calms our breath.

How to Do It

Stand with feet wide, legs straight, and toes diagonally out. Bend your right knee and keep your left leg straight. Make sure your right knee does not extend over your toes. Bring your hands to the floor and keep a flat back. Stay low for one or two deep breaths, then walk your fingers to the other side. Now your left leg will be bent and your right leg straight. Stay low for one or two deep breaths then rise to beginning position. Repeat beginning with the left side. This is one set; perform a total of four sets.

Mini strength set

Why Do It

Because Dr. Len said to. Need more reasons? He introduced these simple resistance exercises in this article. They are easy to do in one place (i.e. at your desk) and move your legs in different ways.

How to Do It

Perform 10 reps each of marches in place, knee raises, 1/2 squats, heel raises. Complete two sets. For the alternating movements of march in place and knee raises, alternate legs for a total count of one.

Leg Swings

Why Do It

This movement focuses on balance and stretches our hamstring and hip flexor. It’s a great one to loosen up stiff legs.

How to Do It

Stand on left leg with an optional chair to hold for balance. Lace your rib cage together and pull your belly button in (this is known as engaging your core.) Swing right leg forward and backward 10 times, inching slightly higher with each swing. Keep your back in a neutral position; do not arch it to get your leg higher in the back. Next, swing that same leg side to side 10 times. Do the same two exercises on the opposite leg. Repeat entire circuit.

Standing Leg Extensions

Why Do It

This is a small movement that strengthens your secondary glute muscles (gluteus medius, gluteus minimus, and tensor fasciae latae). These muscles support hip stabilization and assist our larger gluteus maximus (otherwise known as the buttock). Focusing on these smaller muscles help prevent injuries. Trust me on that; I had to learn the hard way.  

How to Do It

Stand tall with your shoulders back. Lace your rib cage together and pull in your belly button. This is also known as “engaging your core.” Shift over to the left side while keeping your shoulders level. Extend your right leg out to the side. Keep both legs straight. Rotate your heel up and point your toe down. Left and lower 10-15 times while leading with your heel. Hold on to your desk or a chair if you need balance support. Keep your shoulders level the entire time; it’s easy to start leaning over.  Perform on the other side. Repeat both sides.

Balancing Conversations

Why Do It

Next time you’re on the phone, take advantage of that stationary time to work on your balance. Strengthening the small muscles around your ankles and knees helps prevent injuries and falls.  

How to Do It

Stand tall with your feet together. Press your shoulders back and engage your core.  Shift your weight to the left leg. Raise your right heel and keep your toes on the ground. As you feel comfortable, elevate the right leg off the ground and ride it up your calf. If necessary, place the front of your hands on your desk to help you stabilize. (Note: this may be challenging in heels, so either remove them momentarily or ensure you have something to grab onto if you feel unstable.)  Make sure your foot rests either above or below your knee … not directly on the joint. Repeat on the other side. Begin with a 10-15 second hold on each leg, working up to 60 seconds.

Hip Flexor Stretch

Why Do It

Our hip flexor is the muscle that connects our hip joint to our femur, or large thigh bone. It remains in one position while we sit and check off our to-do list. Stretch it by performing this exercise.

How to Do It

Stand tall with your shoulders back and engage your core. Take one step back with your left foot while your right foot remains centered. Your right leg should be bent.  Press your left heel down to the ground and straighten your left leg. Drive your left hip to your right heel and contract your left gluteal (buttock) muscle. You should feel a nice stretch in the front of your hip. Hold for 10-20 seconds. Repeat on the other side.

Obviously, this is not a comprehensive list. It is a start to give you some ideas on intentional movement throughout the day.

If you’re wanting a comprehensive workout but don’t have much time, click here for an immediate download of a 23-minute set. Alternatively, check out my workout page with links to workouts I’ve done on FB live or in a post.

Improve this list! What else would you add? Comment below!