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How to get more Movement Into Your Day                      

1.  Walk across the hall to talk to a co-worker instead of sending an email.


2.  Take the stairs instead of the elevator.


3.  Park your car farther away from the entrance.


4.  Take a longer, roundabout way to your desk or station.


5.  Avoid sitting down at work.


6.  Organize the layout of your (office) space in such a way that you have to reach oft-used files, the telephone or your printer rather than having everything within easy reach.


7.  Use an exercise ball for a chair.  Unlike sitting in a chair, an exercise ball engages your core muscles and helps improve balance and flexibility.


8.  Occasionally bouncing on the ball can help your body interact with gravity to a greater degree than sitting on a stationery chair.


9.  Standing is the better option instead of sitting whenever possible.


10.  Use an upright chair with no armrests so you are forced to sit up straight.


11.  Set a timer to remind yourself to stand up and move about for at least 10 minutes each hour.  You can with walk, stand or take the opportunity to walk several times around your desk.


12.  Use a standing workstation.


How to check yourself to see how you're doing


A pedometer is a convenient tool for checking on how many steps you've taken each hour or day.  Cheap ones will be frustrating and you'll throw it away in short order.  I recommend you invest in a decent one.  Ask runners.  They'll have some suggestions for you on what works best for them.


At first, you'll be surprised at how little you actually move each day.  You need to set a goal of say, 7,000 to 10,000 steps a day.  That is just over 3-5 miles.  This distance can go a long way toward getting more movement into you life.  The mere effort to track your steps can your personal challenge to doing something good for yourself.


The added benefit is that the lymph nodes don't move if you don't, and this is one very good way to move them.  So, get going.  If you need incentive, find a friend and make it a competition.  The feeling of accomplishment may be your incentive to continue, but there is nothing like the inner pride you'll feel when you surpass your friend's effort.


Just don't tell him or her.  Friendship is important too.