Here are a few ideas you may like to try at work. Make small sustainable changes to your routine and gradually add more as each becomes a habit:
- Avoid sitting for longer than 20-30 mins (use a prompt e.g. timer)
- Change posture frequently in the day
- Stand and stretch or step at your desk
- Walk at lunchtime
- Consider walking meetings
- Stand and step when speaking on the phone
- Take the stairs
- Keep hydrated
- Don’t use the closest toilet (unless you need to!)
- Get other involved
- Use active transport where possible
- Communicate to the audience the opportunities to break sitting thought the day as part of the “housekeeping” at the outset
- Encourage active applause (stand between speakers)
- Have a standing area, perhaps the back row of the seating
- Be creative with workshops, include plenty of moving around the room
- Plan a guided walking group at lunchtime
I’m on Twitter @DrJulietHarvey – see you there!
I would appreciate your thoughts on this initial idea for bringing sedentary behaviour to the attention of ward patients. The patients would have an assessment on which the plan would be based.
I usually eat over 5 portions of fruit and veg a day… I’m not sure if I get 10. So may people struggle to get ‘5 a day’ for various reasons. Therefore, I thought I would share a few ideas that help me:
It’s costly to buy lots of fruit and veg, so get what you can within you budget, go for a variety of colours and frozen food is great option for longevity. Buy things you like to eat and stick fruit and veg in every meal.
In general, fruit is more expensive that veg, snack on veg! Eating raw fruit and veg saves on the energy bills. Make soup, lots of soup!
To make eating fruit and veg a habit you need to plan & prepare, be specific about what fruit and veg you will include in your shopping list.
Shop around for whats suits you, getting a veg box delivered might be an option for you. Below is an example of the contents £10 Veg Box
If you fancy organic, try Soil Association Website
More information on current UK guidelines can be found on Live Well – NHS Website