Lifestyle
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I typically spend my days on the move. Between instructing Pilates classes and managing two kids, I’m rarely still. The only times I sit are when I write, usually before dawn or after dusk. However, the early days of the pandemic shifted that routine for many of us. My in-person classes transitioned to virtual platforms, which meant I was spending more time sitting in front of a screen rather than engaging with clients in the studio. With my kids immersed in their own online activities, the urgency to dash from one engagement to another diminished, leading to even more sedentary behavior. Even grocery shopping transformed from walking through aisles to simply clicking “add to order” on delivery apps—definitely a privilege not everyone has.
I noticed significant changes in my body after all that sitting—not just physically but mentally as well. I felt heightened anxiety and stress. While it’s true that we are living through incredibly stressful times, a considerable part of the turmoil affecting my mental state was directly linked to a reduction in physical activity.
The Link Between Sedentary Behavior and Mental Health Issues
Research by Dr. Mark Thompson, director of the Exercise and Wellbeing Lab at State University, supports my observations. It shows a direct connection between increased sitting times and heightened stress levels. The study found that during the pandemic’s onset, higher screen time and lower physical activity were associated with greater feelings of stress, depression, and isolation. A subsequent study indicated that individuals who remained largely inactive throughout the pandemic saw no improvement in their mental well-being. The researchers noted, “Sudden shifts in sitting habits—like those caused by a pandemic—can have enduring impacts on depressive symptoms.” With a potentially long winter ahead, this news isn’t encouraging. Fortunately, even light movement around the house can significantly benefit mental health, as indicated by Dr. Thompson’s initial findings.
“We consistently see that the more active people are, the better their mental health becomes,” he explains.
Strategies for Increasing Your Activity Levels
The primary takeaway here is that movement is movement. The best activity is one that you enjoy and will actually do. So, if running isn’t your thing, don’t force yourself to do it. There is no universal approach to exercise; what matters is finding what works for you. Once you identify a form of movement you enjoy, prioritize it in your schedule. Make it a regular part of your day, just like any other important appointment.
Start with small increments of activity, especially if you haven’t been active lately. Avoid putting pressure on yourself to immediately run a 5K or join an intense online yoga class. Dr. Thompson suggests beginning with modest goals, noting that even minor increases in activity can yield significant health benefits. A simple walk around your home office can be an excellent starting point.
Additionally, try to incorporate quick movements throughout your day. Walk between rooms, pace while on a call, or move around during meetings—these small actions accumulate over time. Dr. Thompson even proposes a “virtual commute,” suggesting that individuals walk around their home before and after work hours, mimicking a traditional commute. A 2014 study indicates that walking can enhance creativity by about 60 percent, providing another incentive.
Even if you’ve completed your workout, aim to stand at least once every hour. Set reminders to help you remember to get up. If you haven’t exercised yet, consider using those hourly breaks for a short five-minute workout. By day’s end, these multiple five-minute sessions can total 40 minutes of activity without requiring a large time commitment. “That’s 40 minutes of movement without needing to carve out a lengthy block of time,” states Anna Roberts, a certified fitness trainer.
Making movement a social activity can also help maintain motivation. Organize a walk with a friend or check in with each other about your activity goals. Involve your kids—if they’re anything like mine, they will remind you about promised family walks or basketball games after work.
Don’t overlook household chores either. Tasks like taking out the trash, washing dishes, or vacuuming require standing and can contribute to your overall movement for the day.
When you’re ready to increase the intensity of your workouts, fancy equipment isn’t necessary. Everyday items like cans or water bottles can serve as effective weights. Just be cautious about increasing weight too quickly. Bodyweight exercises such as squats and lunges (or my personal favorite: Pilates) are great options for those looking to boost their intensity without additional equipment.
Remember, the goal of incorporating movement into your daily routine is to enhance your mental health. The challenges of the past couple of years have highlighted the importance of prioritizing mental well-being just as much as physical health. This journey isn’t about making your body smaller; all bodies are worthy of movement that feels good. It’s essential to find activities that suit you and promote your mental wellness, particularly as we face another uncertain winter.
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