17Nov

Squat Touchdowns: the Only Exercise Your Knees Need?

November 17, 2022 CJ Murphy 26

Knee stability is nearly entirely dependent on the mobility and strength of the ankles and hips. While we covered ankle mobility last week and will cover hip mobility next week, today we’ll discuss the three reasons why squat touchdowns can be the best fool-proof way to bullet-proof your knees.

Reason 1: Targeting the VMO

The quads are made up of four muscle bellies, the innermost being the VMO, or vastus medialis oblique. Strengthening of this specific muscle has been shown across studies to be associated with reductions in knee pain, and exercises where one leg is working at a time disproportionately target the VMO. While this could bode well for exercises such as split squats, lunges, or single-leg leg press, there are two more reasons why touch down squats may prove superior for most of the population.

Reason 2: Hard to Hide Mistakes

Another potential cause of knee pain can be the overburdening of the knee joint due to a lack of contribution from the hip muscles. Some key signs that this could be the case during a squat touchdown include the knee caving inward, the knee going far past the toe while the hip angle doesn’t change much, and a lack of feeling of engagement in the hip muscles while performing the exercise.

Knee caving inward on a touchdown squat from lack of hip strength/coordination.

Quad-dominant squat touchdown with little hip involvement.

Sometimes, something as simple as a cue from a supervising coach can be enough for someone to begin putting more of their weight into the hip. However, if this cognitive cue isn’t enough to create this change, this may be a sign that you should spend some time on targeted hip activation and/or strengthening.

Unilateral exercises in free space are the easiest exercises to help recognize these issues. While this still includes split squats and lunges as exercises that would appear viable for progressing knee stability and addressing knee pain, there’s one last trait that makes squat touch-downs my personal favorite for those purposes.

Reason 3: Easy to Progress and Regress

Touchdown squats aren’t typically progressed the same way that lunges and split squats should be, with additional weight and reps. Generally speaking, reps should be kept high (between 10 and 20 per leg) and the exercise should be left unweighted. To progress a touchdown squat, the main metric considered should be distance traveled per repetition, or the height of the apparatus being used. This means that progress is directly linked to the tolerable range-of motion of knee flexion, as well as the strength and mobility of the hip in increasingly difficult positions.

Alternatives?

If the weight of a single-leg squat at the height of a few inches can’t be tolerated, the single-leg leg press becomes a very viable alternative. This is due to the ability to weigh the leg press at a resistance much lighter than the weight of the body, and like the touchdowns the force on the leg is a compressive force (as opposed to the shear force provided by a leg extension). However, without the additional benefits provided by the touchdown squats, I recommend accompanying the leg press with targeted hip strengthening, such as the banded clamshell.

Knee stability is one key aspect of movement that helps promote both progress and longevity in fitness. This series will continue to follow Michael Boyle’s Joint-by-Joint approach, with hip mobility being the focus of next week’s article. If you want individualized guidance and accountability for your health and fitness, sign up here to schedule a Free Initial Session with one of our highly qualified personal trainers.

26Sep

How to Exercise for Weight Loss

September 26, 2022 CJ Murphy 37

Exercise comes in many different forms, all of them with unique effects on your physiology, health and physique. Given such a wide variety of options, how does someone choose the right exercises and exercise types to optimize weight loss?

Resistance Training

While all exercise is going to involve some kind of resistance, here what we’re referring to is movements with enough resistance that they stimulate muscles to become larger and/or stronger. While these workouts might not immediately seem to impact weight loss, increases in muscle mass will raise your body’s basal metabolic rate, or calories that your body burns while inactive. Targeting increases in basal metabolic rate is arguably the most important consideration for weight loss, as basal metabolic rate is estimated to be responsible for 70% of all calories burned. In addition to increased muscle mass and basal metabolic rate, resistance training done properly also results in increased strength, bone density, and reduction in posture and poor movement based ailments.

HIIT Cardio

HIIT, or High-Intensity Interval Training, refers to cardiovascular exercise where heart rate is highly elevated for a set interval before being allowed to recover for another set interval. These workouts are uniquely equipped to burn more calories than any other form of exercise in the same span of time, which may be one reason why it also seems to be the most effective exercise intervention in the treatment of metabolic syndrome. Metabolic syndrome is a cluster of correlating conditions including high cholesterol, blood pressure and blood sugar, all of which are associated with obesity.

LISS Cardio

LISS cardio, or Low-Intensity Steady-State cardio, can be a vital piece of a weight-loss strategy. While this form of cardio doesn’t burn as many calories per session as HIIT, low intensity exercises are characterized as being easily accessible and measurable. For example, the average person burns 100 calories per mile walked, and walking can be done essentially anywhere anytime. 150 minutes a week of zone 2 cardio, where the heart rate is maintained at 70% of its maximum, is associated with a drastic decrease in all-cause mortality, and is recommended by the American Heart Association for that reason. However, some of these minutes can be replaced with time spent resistance training or partaking in HIIT workouts for similar effects.

So What’s the Solution for You?

For almost anyone, some mix of all of these will be included in a comprehensive weight-loss plan. These are also plans that will change with time given multiple considerations; poor posture and low cardiovascular capacity might mean starting with more resistance training before even including strenuous cardiovascular workouts, or a hectic work schedule might mean very frequent but short bouts of brisk walking.

For maximum educated guidance, motivation and accountability, click here to schedule a Free Initial Session to see how our team of professional trainers can best help you.

11Aug

Strength Training for Women

August 11, 2022 Jessica Bottesch 34

_{Today and every day we are focusing on Women’s Health…}

_{More specifically we are highlighting why it is so important for women to resistance train. There are countless reasons why strength training is beneficial for women but here are a few upsides. And, why Empower provides personal trainers for women.}

_{1. Increased Metabolism!}

_{Your Resting Metabolic Rate (RMR) is basically how many calories you burn while you are at rest, or an easy way to think about it is how many calories you would burn if you laid in bed all day and did absolutely nothing. Now everyone’s RMR is different based on a few factors: Gender, height, weight, age, muscle mass, just to name a few. A big one that is in your control though is your muscle mass! You could be burning less calories at rest than someone who weighs exactly the same as you but they are practicing resistance training and therefore gaining and maintaining lean muscle mass. While cardio is very appealing because when you get done with a bike ride, run, or long walk and you might see a higher calorie burn at the end of a workout than your typical strength training session. However, the muscle you are building during those strength training session will increase your muscle mass and your overall calorie burn towards the end of the day will be much higher over time than strictly doing cardio.}

_{2. Increased Bone Density!}

_{While the obvious and most apparent benefit of resistance training is muscle gain, you are also increasing your bone density. Resistance training puts stress on your bones which increases the overall bone density. Osteoporosis is a huge threat for women, especially menopausal women. The hormonal change that women go through during menopause puts them at a greater risk for osteopenia and osteoporosis.}

_{3. Maintaining your Independence!}

_{Balance is something that everyone struggles with time to time. What happens if you fall and can’t get up on your own? You don’t want to lose your independence. Most of the time people think of balance as being able to stand on one foot without falling over. While that is one example of balance, there is so much more to it than that. Balance allows us to do so much – walk on uneven surfaces, walk in the dark without falling, be able to walk in the grocery store and scan the shelfs and walk without having to look down at our feet.}

_{It has such an impact on our life that we don’t even realize we are going it. As we age our balance has a natural decline, doing balance exercises and core exercises can help slow down that part of the aging process and even help prevent falls as you get older. What if you do end up falling? Can you get up on your own? Do you have the strength to get up without help from an object or another person? The answer may be no, which is scary. Resistance training can help give you the strength you need to get yourself back up after a fall where you find you are by yourself.}

_{4. Increased Hormonal Response}

_{As we age and go through life stages such as menopause, it is natural for the anabolic hormones in our body to decrease in function which can accelerate the lost of muscle mass and bone density. However, it is well known that an acute bout of exercise can stimulate an increase in anabolic hormone response. Studies in both Cardio and Resistance Training have shown to increase levels in Estradiol, Prolactin, Testosterone, Thyroid and many other anabolic hormones. Estradiol (the precursor to estrogen) and Prolactin (hormone for milk production and lactation) are both key to the development of women across all ages.}

_{5. Prenatal/Postnatal Exercise Response}

_{Regular exercise has been shown to have important health benefits after childbirth. A few published studies suggest that postpartum exercise improves aerobic capacity, high-density lipoprotein cholesterol levels, and insulin sensitivity. In prenatal and lactating women further studies have shown that there are no adverse effects to regular exercise.

These a 5 great reasons to start (or increase) a strength training program, and there are more including weight loss (but we didn’t want that one to steal the show). 😉}

Want to get started today? Try this Trip-Set Strength Training Workout:

Try this one!

Interested in working with an Empower Personal Trainer?

Book a FREE Session Here!

04May

Fitness Fun . . . Let’s Go!

May 4, 2022 Jessica Bottesch 51

Ways to make Fitness Effective and Fun

“FUN” is not always the first word that comes to mind when someone says “physical fitness” or “workout”, but why not? I love working out and most of the time I do find it fun. Working out can be done in hundreds of different ways so the key is finding exercises that you enjoy. Making your workout FUN is what’s going to motivate you to keep exercising and practicing this healthy habit. Below are some tips and tricks to try out and help you find your fun in fitness.

Do you have a workout buddy?

Growing up many people played sports, had gym class in school, and even played on the playground with their classmates. The common theme I’m finding between our workout now versus how we exercised when were kids is we tend to do our workouts alone rather than with others. Doing anything alongside someone we really enjoy, makes that task more enjoyable. In my experience, I always have a better time when working out with somebody else; I have somebody to talk with and take my mind off the discomfort or boredom, I have someone there alongside me to bond over what we’re doing.

And then there is this very important fact:

Sometimes the most important factor when working out with a partner is I have someone else to show up for and be accountable to. Sometimes all it takes is a workout buddy to make fitness more fun! It can be a friend, partner, parent, your child, or even your trainer (we trainers love to chat you through your workout).

Find an exercise club!

If you can’t find a workout buddy, join a small group training session or exercise club. There are tennis groups around the triangle, running groups at your local Fleet Feet or Bull City Run Club, adult soccer leagues and many more depending on your interests. Don’t be afraid to ask around or ask Google. You can even ask your trainer if there is somebody else at Empower looking for a training buddy.

Find something you enjoy.

Like I mentioned above, there are probably a hundred different ways you can exercise. Finding an activity that you enjoy doing is half the battle. Who ever said running was the only way to get fit? if you dread doing it, chances are, you will let that habit slip away more easily. Experiment with different types of exercises. Try out a spin class, if you’ve never tried yoga, try out a couple yoga classes. And try it at least a couple times before you knock it. Once you find what you really enjoy doing, not only will the activity bring you more joy, but you will also find a community of people who have a shared interest.

We all have different goals whether that’s losing weight, running a faster marathon, or playing with our grandkids. Let’s achieve those goals and have fun along the way! So go out and find your FUN!

Empower always brings the FUN!

If you are ready for a personalized fitness plan AND a FUN time, the Empower fitness community welcomes you in.

By: Brooke Zeman, Empower Trainer

16Mar

Group Fitness is Back!

March 16, 2022 Jessica Bottesch 57

Drum Roll Please . . .

Something great is returning to Empower, and we are so excited.

As you know, we made a lot of big decisions throughout the Covid-19 pandemic and one of those decisions was to halt all group training sessions to minimize exposure to people from different households. However, as we emerge from the state of isolation that Covid has caused, we are re-launching our Small Group Training Classes. Yippee!!

Here’s what to love about this:

Small Group Training at Empower differs greatly from your typical group fitness studio class. You are not just another number in a large crowd because we limit our group size to 8 (for indoor sessions).

Our sessions are led by fully certified, very experienced, expert personal trainers or instructors. The best of the best!

Small Group Training is like personal training but with friends and more affordable. While personal training offers you the ultimate level of personalization, these small group sessions are small enough that the instructor can still help each individual person and with a much lower financial investment.

There is something for everyone with Small Group Sessions like:

Empower Circuit Training

Flow and Restore Yoga

Muscle Gaining Functional Training

Greatest HIIT’s

Barre – Yoga Fusion

and MORE . . .

Starting the week of March 21^st our new Group Fitness schedule will be in full swing and we offer a couple lunch time classes and several that start at 5:30pm so you can fit it in before heading home for the day.

REGISTER HERE for Small Group Training Classes: First Class is Complimentary!

(remember full class schedule begins 3/21so scroll to that date to see all classes)

SCHEDULE

Monday

12:30pm- 1:30pm – Empower Circuit Training with Brooke (in studio only)

5:30pm – 6:30pm – Flow and Restore Yoga with RJ (In-Studio and Virtual)

Tuesday

5:30pm – 6:15pm – Muscle Gaining Functional Training with Marques (in studio only)

Wednesday

11:30am – 12:30pm – Empower Circuit Training with Marques (in studio only)

5:30pm – Deep Stretch Yin Yoga with RJ (In-Studio and Virtual)

Thursday

9:00am – 9:45am – JAR Barre – Yoga Fusion with Judy (virtual only)

6:00pm – 6:45pm– Greatest HIIT’s Training with Marques (in studio only)

Friday

9:00am – 10am JAR Barre – Yoga Fusion with Judy (in studio only)

03Jan

Importance of Evaluating Youth Athletes Prior to Training

January 3, 2022 Jessica Bottesch 34

There are many considerations when working with developing youth athletes. All kids develop at different rates and have varying amounts of experience. Because of this, there is not a one-size-fits-all exercise program for all youth athletes. These children and adolescents require a detailed evaluation.

During our evaluation, we will measure your athletes:

Physical maturational age
Balance
Movement coordination
Strength

We will also collect vital information, such as:

Sports experience
Past medical history
Parent/athlete goals

Overall, the evaluation provides us an opportunity to get to know your athlete, set expectations, collect physical measurements, and develop goals. This helps athletes understand the “why” behind what we do and allows them to become more comfortable with our coaches and staff.
Learn more about the program and sign up for the eval.

Here:

Performance Training for Youth Athletes

03Oct

Yoga Inspires

October 3, 2021 Jessica Bottesch 26

True yoga is not about the shape of your body, but the shape of your life.

Yoga is not to be performed; yoga is to be lived.

Yoga doesn’t care about what you have been; yoga cares about the person you are becoming.

Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, we must embody its essence.

~Aadil Palkhivala

For many, the thought of going to a yoga mat reminds them of what they find to be imperfect about themselves. I was one such person. Then I came across the above quote by Aadil Palkhivala and found curiosity about how to progress in the world through the movements of my being. This curiosity led me to the mat and over time inspired a change in mindset that led to a more authentic way of living in the world.

The next time you consider registering for a yoga class and hesitate, tangled in the thoughts and feelings of your life, think of this quote and ask: What is it about this quote that arouses curiosity and inspires me?

Join RJ for yoga at Empower, In-Studio or Virtually:

REGISTER HERE

19Sep

R.J. is Back at Empower!

September 19, 2021 Jessica Bottesch 24

This is the best news we have had to share in a long time . . .

For those of you who have been at Empower long enough to remember R.J. Lisander, it thrills us to announce SHE IS COMING BACK to Empower!

For those of you who have yet to meet R.J., you are in for a real treat, one that will make an impactful difference in your life.

R.J. is an amazing yoga and mediation teacher and an all-around incredible human. Her practices are peace and love and understanding and nurturing movement all rolled up into one.

If, like so many of us, you are operating in a constant cycle of stress, R.J.’s new offerings are just what your body, mind and spirit need. She will offer 2 unique restorative yoga trainings and a movement and mediation workshop – all will be offered both in-studio and virtually through Zoom. So, whether you would like to experience these sessions in our beautiful studio or have the convenience and comfort of participating from home – we’ve got you covered.

R.J. joins us from Greece (where she is currently) with this message. R.J. takes it away:

Yoga at Empower:

Flow and Restore Yoga: Mondays 5:30 – 6:30 pm

Starting Oct. 4

Accessible In-studio and livestream through Zoom.

This yoga flow helps you focus and reset, even after the busiest of days. In this class, we’ll work the whole body in gentle Vinyasa-inspired moon salutations to work off some of the heat of the day and will wind down in longer held poses designed to bring the body and mind into alignment setting you up for a focused evening to be enjoyed with people and events you enjoy the most. No experience needed. All are welcome.

Blanket, Bolster, and blocks are recommended, but not required. Empower can provide for in-studio participants, but please feel free to bring your own.

Deep Stretch Yin Yoga: Wednesdays 5:30 – 6:30 pm

Starting Oct. 6th

Accessible In-studio and livestream through Zoom

Perfect for everybody, this class will remind you of the importance of longer held, deep poses that stretch tight muscles, lubricate the fascia and strengthen muscles around the joints. Because the class focuses on slow, mostly mat-based poses, the challenge of this class often goes beyond the pose itself and to the power of the mind-body connection. You will leave class feeling stronger, more flexible and agile in body and mind. No experience needed. All are welcome.

Blanket, Bolster, and blocks are recommended, but not required. Empower can provide for in-studio participants, but please feel free to bring your own.

Meditation at Empower:

Mindful Movement and Meditation: 4 Week Series – Sundays, 4:00 – 4:45 pm

Starting Oct. 17^th

If you are one of the majority who thinks you can’t meditate because you can’t sit still, we designed this class for you. By incorporating qigong and tai chi-inspired movements prior to meditation, you will release built up energy in the body, allowing the mind to settle so you can receive the benefit of a guided meditation. This 45-minute class is perfectly balanced with movement and meditation so you won’t get bored. No experience needed. All Welcome.

Blanket, Bolster, and blocks are recommended, but not mats. Empower can provide for in-studio participants, but please feel free to bring your own.

Registration coming soon.

More about R.J. Lisander:

Coming to yoga later in life, RJ was well aware of the physical modifications her athletic, yet aging body needed during yoga classes. Sadly, because of the size of classes, instructors weren’t always able to offer options to provide the ease she needed to practice with confidence. As her practice and interest in yoga continued, she completed yoga teacher training and began guiding others through class sequences. As a guide, RJ quickly witnessed the diversity in range of movement and desire for practitioners to push to a pose that was counter to the needs of not only healthy or aging bodies but also bodies moving with injury and/or dis-ease. While she did what she could to offer alternatives and modifications in class, RJ just knew there had to be a more inclusive way to offer yoga and meditation practices. From there, the seed for that inclusive style of yoga was planted. The result is a practice philosophy that considers the idea that not all bodies have lived the same lives, so it is unreasonable to expect all bodies to move and interpret poses in the same way. With this as a foundation to her offerings, RJ co-creates spaces and sequences with class participants in a way that offers challenge to all, while highlighting the importance of utilizing props and taking modifications to allow for an easing into poses through awareness and compassion for self.

As group and private sessions have grown with the philosophy of making yoga and meditation accessible, RJ has the honor of working with not only healthy, competitive athletes and weekend warriors, she also shares the same spaces and sequences with many individuals recovering from injury, surgery, new and old medical diagnoses (including auto-immune disease), trauma, and caregivers. As a natural extension of these interactions, RJ offers more than a space to practice yoga and meditation, she offers a schedule, mindset practices and online tools to help you make the practices of mindful meditation and conscious movement a more accessible part of your everyday life.

RJ speaks and teaches internationally on the topics of mindfulness and conscious movement. She is the founder of Lotus Seed Meditations and Lotus Seed Lifestyles. She is a certified wellness counselor, Cornell University. RJ completed her 200-hour Prana Flow® teacher certification from Evolve Movement, Raleigh, NC and a 200-hr certification in yoga therapy through Kripalu, Birkshires, MA. Additional qualifications in Divine Sleep® Yoga Nidra through Kripalu, and pre/post-natal care yoga through Asheville Yoga Center, Trauma Informed Yoga through Yoga International and Advanced Yin Practices through Yoga Medicine. She is a certified instructor and facilitator with LoveYourBrain’s six-week FUNdamentals Yoga and online Mindset Programs. She completed Shamanic Reiki I and II through Shamanic Reiki Worldwide and has certificates in hand and foot reflexology. RJ holds a Bachelor of Arts in English with a minor in Creative Writing from West Virginia University.

Welcome R.J. we are so grateful and excited to have you back.

08Sep

Got Glutes?

September 8, 2021 Jessica Bottesch 32

There is far too much talk about what our backside looks like and not enough talk about what these muscles actually do.

Let’s look.

There are three different glute muscles:

Gluteus maximus

Gluteus medius

Gluteus minimus

Together, these muscles are the primary movers for hip extension, hip internal rotation, and hip abduction (moving the leg away from the midline of the body).

While the glute maximus is the largest and most powerful of the three, (and what I like to call one of your “pretty muscles” that gets a lot of hype because it contributes to what our bodies look like), the glute medius and minimus also play a really important role in controlling the motion of the pelvis and the femur, (they might not be as “pretty” but their function is key to smooth and pain free movement).

Our glutes do so much more than just produce movement at the hip. Strong glutes are important for proper pelvic alignment during running, and even support and balance when standing on one leg. And here is what might grab your attention:

Strong glutes help to support the lower back anytime we lift something

Strong glutes prevent knee injuries and pain during lifting and walking/running

Strong glutes are key to increasing power and athletic performance

Say that again–glutes help:

1. Reduce Back Pain:

Your glutes handle hip extension, but when your feet are fixed to the ground when standing, your glutes assist with raising the torso upward, like when you pick up a package from your front porch. Therefore, when your glutes are strong, you have a more stable pelvis and better support for your lower back. This means any load can be more evenly distributed through the lower back and lower extremities.

**One sign of weak glutes is a rounding of the back when you pick something up off the ground or perform a deadlift.

2. Reduce Knee Injury and Pain:

The pelvic stability the glutes provide is important for other reasons as well. Our lower extremities function together in a closed kinetic chain. When your pelvis isn’t stable, it puts a lot of pressure on your knees and ankles to compensate.

Instability at the hip can cause excessive medial rotation of the femur, which creates lateral tracking of your patella (kneecap). This improper lateral movement is a common source of knee pain.

3. Increase Power & Athletic Performance:

It doesn’t matter if you are an Olympic athlete or a weekend hiker, your glutes are essential to many active pursuits: acceleration, jumping, climbing, lifting, and more. Your glutes not only help you prevent injury, they are also your powerhouse. If you let your glutes get weak, you may find yourself less powerful and less effective on the golf course, the tennis court, your next road race, or the hikes you like to take.

So, how do you get stronger glutes?

Strength training, my friends (I know, that is my solution for almost everything).

Here are 7 of Empowers’ Trainers’ favorite Glute Strengthening Exercises (one for everyday of the week–hint, hint):

Clam shells

Lateral ankle band walks

Hip thrusters

Single leg squat

Single leg deadlift

Curtsey lunge

Lateral step-ups

If you would like more instruction on how to do these exercises or even better, a whole body fitness plan to help you reach your goals, we can help.

Schedule a FREE session with an Empower trainer and get started Today!

Want a quick Fab Four Fitness Moves workout to strength and stretch your glutes at home?

Check out this video and challenge yourself with this workout:

Single Leg RDL x 15 each leg

Curtsy Lunge x 15 each leg

Lunge with Forward Reach x 15 each leg

Figure 4 Stretch – hold 60 sec each leg Workout:

Repeat this circuit 3 times!

28Jul

Move More, Sit Less Pt. 2

July 28, 2021 Jessica Bottesch 27

Last August we shared some information about the detriments of too much sitting. We were at the height of the Stay-at-Home portion of this pandemic journey and lots of us had stopped moving as much as we once had in our pre-pandemic, hustle-bustle lifestyle.

Now, our lives are resembling “normal,” but we’re finding that we all still sit for too many hours each day. So here is a refresher on why we need to sit less and move more:

I am sure you have heard the saying that sitting is the new smoking, but did you know that too much time in a chair can cause cancer, blood sugar spikes, heart disease, mental health problems and even premature death. Reading that may make us want to toss the chairs out of our homes and offices, but of course that is not practical.

“An analysis of 13 studies of sitting time and activity levels found that those who sat for over eight hours a day with no physical activity had a risk of dying similar to the risks of dying posed by obesity and smoking. However, unlike some other studies, this analysis of data from over 1 million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting.”

– https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

So what is the answer? Our lives are very sedentary—much more sedentary than our parents’ or our grand parents’ lives. And as a result, we are a sicker society. Is there a way to fight the threat of our chairs?

Yes, there is. The answer is to get up and move.

It is really as simple as that.

Now, you definitely need to make time for other aspects of fitness like strength training, flexibility training and more intense workouts throughout the week. That goes without saying. But beyond the workout, if you want to combat the threat of sitting, it is crucial that you sit less and move more.

What do we mean by move more? It’s just a matter of getting up and walking around, taking the stairs, going to the mailbox, or visiting a colleague’s office rather than sending him an email.

The bottom line is that we’ve got to move more, and the secret is to not only increase the duration of time that we are moving but also the frequency. We need to move more and we need to do it more often.

In fact, some suggest that we get up and move around every 20 minutes. Others recommend getting up every 60 minutes.

Does this seem like it would distract you?

Actually, you probably find that you focus better and are more creative if you step back from your work twice every hour. The mind can only stay in laser-focus mode for so long before it needs to be recharged with a little rest. Taking ‘movement breaks’ will not only help your health, it will help your productivity as well!

Of course, since most of us are not used to taking frequent breaks in our work, half the battle is remembering to stand up and move. The solution is to set a timer to remind yourself. Decide how often you want to get up, and set the time on your phone, your computer or even an egg-timer on your desk. When the timer sounds, get up.

The next question becomes then, ‘What to do when you get up?’

Use the following tips and tricks (some that we shared last year and 3 new ideas) to add some life-giving movement into your day:

Hold walking meetings. Some people have found success in taking meetings outside. Walking along a park’s trail works just as well as sitting around a conference table.

Install a treadmill desk. Treadmill desks are simply treadmills with a desk attachment upon which you can place your computer, phone and other office supplies. You can work while walking at a slow speed.

Take the stairs. If you typically use an elevator to get to your office or your apartment, consider taking the stairs instead. You can also use the stairs to just get a little movement in during your sitting breaks.

Keep hand weights handy. Engaging the muscles in your upper body is a great way to get your blood moving and give your metabolism a boost.

Choose a different parking spot. Rather than choosing a close parking spot, choose one that will force you to have a good walk when visiting stores or arriving for work.

Stand up when the phone rings. Make it a habit to not take calls sitting down.

Mingle while standing. If you are used to sinking into a chair in the break room or at networking events, resist the urge; socialize on your feet.

Netflix and MOVE. Are you loving a new Netflix series or is watching “your show” a guilty pleasure–grab your mobile device and watch while you walk (or bike or elliptical) on your stationary cardio equipment.

Take a stretch break. Mobility is often a forgotten component of fitness and in order to maintain good posture, strength and function we need to move through a full range of motion with control. Take 15 minutes to do these 7 mobility moves – trust me on this one, they are great!

Try these movement break exercises through your workday – 1 per hour:

50 jumping Jacks

2 sets of 10 desk (or counter) push-ups–

Up and down your stairs 5 times (holding something heavy if you want a challenge)

50 body weight squats

Take a 5-minute walk outside

25 glute bridges / 20 bicycle crunches

10 wall angels

10 lunges or lunge jumps on each side

It is worth the effort to find ways to sit less and move more. Your life longevity and likely your mood depends on it!

Okay – enough sitting . . . I am off to walk my pup Luna!