Movement Week 3

“Move every 30 minutes”

Columbia University Researchers 2023 Study

I have been saying "move every thirty minutes" for years when I speak to groups, or during my meditation course. But how can we incorporate this into our day? Last week hopefully you wrote down or at least paid attention to the amount of time you sit in a day. Some of you may have been surprised at that number. So how do we change this practice of sitting too much? As with any new practice, with small steps. The Columbia University study recommended that for every thirty minutes you took 5 minutes to move. This is also the best way to study, stay focused on a task, or even come up with a more creative solution to what you are working on, take a movement break.

Small step 1, begin with two minutes, for that brain break and body refresh, you can add time on as needed. Remember to move with intention, that is mindfully paying attention to your body. Only do what you can, especially if just starting out on this new practice. Be creative, if you know you like to move in a way I have not listed do it!

Dance to 2-3 songs

Do 10 pushups, on your knees is fine, or against the wall

Shake – additional benefit resets the nervous system

March in place

Walk around the room

Stand up, stretch over to the right, then the left. Repeat

Stand up, feet in a number 11, and swing arms. Forward and back or across the body.

Stretch in your chair

March in place in your chair