Woman smiling and walking and talking with a city backdrop

Sneak More Fitness into Your Day

At first, the Center for Disease Control (CDC) recommendation of getting 150 minutes per week might sound like a lot. Broken down, though, that’s only 30 minutes of activity, five days a week.

Even better! You don’t need to fit 30 minutes of activity in all at once. Breaking your activity down into several short bursts of activity can be just as effective as exercising for 30 minutes at a time.

If you are struggling to find 30 minutes to be active a day, you aren’t alone. A 2018 report from the CDC found that less than 25 percent of Americans achieved the minimum guidelines regularly. Fortunately, there are several ways to sneak activity into your daily routine so you can sit less and move more without feeling the impact on other aspects of your life.

5 Ways to Move More Throughout the Day

1. Walk and Talk

Walk around your office or home the next time you are on a phone call with a colleague instead of sitting at your desk. Even standing instead of sitting will give you benefits by increasing your heart rate and burning a few extra calories.

2. Exercise During Commercials

You don’t need to give up watching TV to be more active. Designate each commercial break to run through a quick workout. Target one muscle group per commercial or do a full-body workout. For example, do 10 jumping jacks, 10 crunches, five pushups, and five squats during each commercial break. You could also march in place until the commercial break is over.

3. Stretch and Cook

Put that awkward time when you are waiting for your meal to heat up in the microwave to good use. Start with some shoulder rolls, then stretch your calves, glutes, hips, and arms. Use this trick at work while you heat your lunch and at home as you cook dinner on the stove.

4. Find Ways to Walk Further

Walking is an excellent exercise, and there are plenty of ways to add it to your day. Park your car far from the door to the grocery store. Use the bathroom on the floor below your office instead of the one that’s only 20 feet away from your desk. Take a walk after meals to improve digestion and keep your blood flowing. Short, five-minute walks quickly add up over the course of a day.

5. Set a Movement Timer

Set a timer on your phone, watch, or computer that will remind you to move regularly. For example, set a timer to move for five minutes per hour. Get up and walk around the building, do some jumping jacks or squats, or just stand and stretch at your desk for five minutes. If you do this once an hour for every hour of your workday, you will have completed more than 30 minutes of activity before you leave the office.

Commit to Moving More

With these easy ways to be more active, there’s no excuse not to meet the minimum activity requirements of moving 150 minutes per week. Commit to moving more throughout the day so you can enjoy the health benefits that come from being more active. Your heart, lungs, mind, and muscles will all thank you.

Massage Therapy vs Assisted Stretching: Which is More Effective?

Strong muscles are crucial for good health and superior performance. With regular muscle treatment, you can increase blood flow, relax joints and tendons, and improve circulation.

Massage therapy and assisted stretching are two of the best ways to provide muscle relief. In order to respond better to your body’s needs and wants, it will help to understand the methods and benefits surrounding each treatment.

How Massage Therapy Works

Massage is an umbrella term for pressing, rubbing, and manipulating muscles and ligaments to promote relaxation and recovery. It is a popular form of passive stretching wherein an individual stays put while a therapist applies external pressure on the part of the body that is being stretched. While a general massage therapy will involve work on the entire body, sessions can be customized to focus on specific or problematic areas only.

Massage may range from gentle stroking to deep pressure techniques. It’s best performed immediately after an intense workout or strenuous activity as it can help relieve pulls or strains, and leave a calming effect on the body. Massage can also provide much needed relaxation in the midst of a busy work week.

That being said, too much massage therapy can lead to injuries and overstretching. Wrong strokes, excessive pressure application, and skin abrasions due to friction may put the body at greater risk. Injuries stemming from massage techniques require immediate, and often expensive, medical treatment. In addition, a massage may leave you feeling drowsy and fatigued after due to the intense muscle manipulation that took place.

The Benefits of Assisted Stretching

Like massage, assisted stretching makes use of an external force to soothe tightness and keep muscles engaged. Assisted stretching may share several similarities with massage, but its main purpose is to enhance mobility.

During a typical session, a therapist will move and stretch out your body until muscles are elongated and the fascia is stretched out. Doing so will help remedy any distortions and reduce painful movement.

Muscle coordination and flexibility can become imbalanced as you age. You will also notice that your range of motion or your ability to move joints comfortably reduces as time goes by. All these issues may lead to mobility limitation and structural instability in the long run. With regular assisted stretching, you can boost flexibility and put less stress on your muscles, resulting to better performance and comfort.

The Secret to Pain-Free Mobility

While there’s no second guessing the healing potential of massage, assisted stretching optimizes recovery in ways massage therapy cannot.

Most individuals rely on massage for instant recovery. Assisted stretch takes it one step further by offering long-term solutions to rehabilitation. The goal of assisted stretch is to help people move freely to the best of their ability and live a pain-free life without undergoing surgery. As mentioned earlier, too much recovery can trigger injuries and soreness.  With assisted stretching, you can look forward to lower stress levels and greater strength and endurance.

At StretchSPOT, our professional therapists combine elements of Active Isolated Stretching, myofascial release and PNF techniques to help each client reach their health and fitness goals. Book an appointment today and experience the vast benefits of assisted stretching.

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