There’s no denying, our bodies were designed to move. Think back to when we were hunter-gatherers – we were on our feet all day, and eating only the food that we caught/found (which was primarily meat & seeds/ plants).

Today our lifestyles are typically WAY more sedentary. Especially if you are working in an office environment, chances are you don’t have the chance to be active.

Movement Benefits

Increased Lung Capacity It feels SO great to be able to breathe deeply, feeling your body fill up with fresh clean air and exhaling all the old stale air. You will find yourself breathing deeper throughout the whole day.

Happy Mindset Exercise, especially morning exercise, really gets you in a positive mindset. Just 15 minutes in the morning makes you feel so good and really motivates you to make awesome food decisions for the rest of the day. Why would you undo your hard work?

Metabolism and Digestion Exercise speeds up all your body processes. It gets everything moving and makes you feel alive. When your digestion and metabolism are working well, it’s so much easier to lose weight.

Burning kjs There’s no denying, the more you move the more fat you’ll burn. Your body needs energy to make it move. If you have no available glucose in your body then it will HAVE to burn fat!”

Relaxation Being active allows you to switch off. It’s a great way to focus on yourself and give your brain a rest.

Sleep Exercise helps you sleep better! Being active during the day ensures a good, deep sleep that sees you waking up refresh

There is absolutely no denying that ‘movement’ of some description is super important to us feeling our best. You don’t have to smash it out at the gym 6 days a week to achieve this. Simply do anything that you enjoy that requires your body to move.

If we are starting out at 30mins per day. This can be split up into two 15 minute bursts – if that’s easier for you. Below are some examples to get you started – choose the ones that you love the most.

Movement Guidelines

  • 30 minutes movement daily as a minimum
  • Think about incidental exercise on top of this.
  • Find something you enjoy
  • If needed, find yourself a training buddy. Someone to help you stay accountable and to join you.

Movement Action Points

  • Decide what movement you will do for 30 minutes each day (can be split into two 15 minute chunks).
  • Pick one from the exercises below, or come up with your own.
  • Plan when you are able to do these. Pop it into your diary or planner. Make it an appointment.

How can we increase activity in our daily routine?

  • Housework: Not the most exciting way to keep moving, it has to be done.  Not just your everyday cleaning, but the BIG jobs – Cleaning windows, Mopping, Vacuuming, Dusting. E.g Wall Squats while folding laundry anyone??
  • Gardening – for those of us that have a garden. A full day of gardening – weeding, bending, lifting etc. What a great full-body workout!
  • Park further away from the shop entrance.
  • Carry less bags in from the car after shopping (haha, says no one! – we all load up with as many bags as possible – which is GREAT for resistance.
  • Jump off the bus one stop earlier on your way home.
  • Cleaning out the garage seems to involve bigger movements like lifting, moving heavier objects, sweeping etc.
  • Butt Squeezes  You can do this whether you’re sitting at the office, driving or on the bus. It’s great as no one can really see, but you are getting a great butt shaping workout. Basically you just squeeze your glutes one side at a time. Just keep alternating. Squeezing such a big muscle group burns a lot of Kj’s and really shapes your butt.
  • Help someone you know move house – If you have the time, offer to help them. It’s a great workout AND they will love you for it.
  • You could schedule ‘walking-meetings‘ outdoors with colleagues. 
  • A little extra “time” with your partner is always a fun way to be active 😉
  •  Taking the stairs, or even walking up an escalator instead of standing and waiting is a great way to burn some extra kjs. For an extra butt toning idea – put all your weight in your heel when walking up, instead of your toes. If you do this you should feel your glutes (the big muscle in your butt) turn on
  • Mini workouts – This is great if you work in an office as it’s not good to stay sitting down for more than 2 hours. This little mini-workout will get your blood flowing, burn fat and wake you up! It can be done in the bathroom if that’s your only private place. It’s really simple… 10 push-ups – can do against the wall if in the bathroom. 10 side bends (stand up tall, lock your knees in, suck in your tummy and bend sideways as if to touch the outside of your leg near your knee – then work the other side). This mini workout will take less than 5 minutes and will make you feel amazing
  • Work on Posture – Standing tall is not only a great way to burn extra kj’s but also makes you feel instantly happier & more confident. Roll your shoulders back and down. Suck in your tummy. Breathe deeply. Pretend you have a string pulling from the top of your head and tuck in your chin.
  • Last but not least – Pop the music on nice and loud, and DANCE around the house. No doubt all of us at some stage have used the broom as an air guitar or the hairbrush as a mic to music when no one is home – add some moves and you have a pretty great workout. 😀

Types of activities to kick it up. notch…

Power Walking Focus on your posture – suck in your tummy, stand up tall and GO FAST! Feel the muscles in your legs working and stretching out. Breathe deeply. Breathe in the new fresh air and breathe out old stale air. Breathe out any negative emotions, stress or anxiety.

Swimming Completing laps – not just splashing about at the beach! Swimming is a great strength exercise that tones muscles as well as burns fat. Perfect in summer – but even in winter, there are heaps of heated pools around the place. Reward yourself with a spa or sauna at the end.

Yoga Anna’s personal favourite. Yoga is a great all over body workout that also helps your mind. You’re so focused on your postures that you really forget about all your “problems” in the outside world. It’s your time just for you – to relax, unwind and find peace. Body Balance is a great yoga style class that most gyms offer and is suitable for beginners.

Running Nothing beats that sweaty, out of breath, but energised feeling of completing a run. You can even start by running just 5 minutes then power walking. Another great idea is to run a block then walk a block – you will find that you improve so fast. If I am out of practice and want to get back into running, I will run down all the hills then power walk up until my fitness builds up.

Gym Class If the gym is more your thing, classes are a great way to burn fat, increase your heart rate and tone muscles. Most gyms have such a huge selection of classes you can always find something to suit your schedule.

Boot Camps There are so many great Bootcamp style exercise sessions available now. This is originally how I got back into exercise. Usually between 20-30 people in a park or at the beach. It’s a great mix of cardio, strength + fresh air and very cost-effective. Great to do with a friend for extra accountability.

Free workouts online You can find loads of FREE short 5-15min workouts that you can find on youtube. Super convenient, as they can be done at home. There are longer ones too, but if you can find a few 15min sessions, you can pop them within your week.


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Author Profile

Joanne Salerno
Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.

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