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Merely getting up from your chair every 30 minutes and taking a few moments to walk around can reduce some of the long-term health consequences of sitting for prolonged periods, according to a study in the Annals of Internal Medicine. Switch to a standing desk or set an alarm to remind you to get up and move. “Do whatever it takes to send the message that your job is to get up and move,” says Prianka Chawla, a primary care physician at Tufts Medical Center.
For the first week, set your alarm 15 minutes earlier than usual each morning and go outside for a walk. The next week, set it another 15 minutes earlier, and double your walk length. The fresh air will help keep you awake, and a sunrise dose of vitamin D will help you feel more alert. Plus, it’s a chance for daily aerobic fitness, which is particularly important as you age. And you will have gotten it out of the way first thing of the day.
Not inclined toward a morning walk? Then simply do a handful of yoga poses after you roll out of bed. What’s great about yoga is it can be done nearly anywhere — whether in your bedroom or at a studio. “Practicing yoga is helpful for increasing energy, improving flexibility and promoting whole-body strength, which can ward off the aches and pains that can zap your desire to get up and go,” says Kate Hanley, author of Stress Less. Beginner yoga poses to look up include the Mountain, the Sphinx, the Cobbler, the Tree and the Downward Facing Dog. Research shows that the mental health benefits of yoga are especially strong in older adults. It also improves your posture.
