10 ways to move

10 Ways to Add Functional Movement to Your Day:

1. Walk an Extra 5 Minutes

• Whenever you go for a walk, add just 5 more minutes at the end. Whether it’s walking the dog, going to the store, or pacing the house, that extra time adds up and helps build endurance.

2. Engage Core When Climbing Stairs

• Focus on pulling your belly button toward your spine and lifting your pelvic floor as you climb stairs. This helps strengthen your core and pelvic floor in a functional way.

3. Squat Instead of Bending Over

• When picking up something from the floor (even something light), practice squatting with your hips back and keeping your chest upright. It strengthens your legs and protects your lower back.

4. Take 10 Deep Breaths While Engaging Your Pelvic Floor

• During moments of stillness (like sitting at a desk, watching TV, or waiting for food to cook), take 10 slow, diaphragmatic breaths, and on each exhale, gently engage your pelvic floor.

5. Stand Up Every Hour

• If you sit a lot during the day, set a reminder to stand up every hour. Even just standing and sitting back down helps activate your leg muscles and gets your blood flowing.

6. Balance on One Leg While Brushing Your Teeth

• Try standing on one leg at a time while brushing your teeth. It helps with balance and strengthens your stabilizing muscles, including your pelvic floor.

7. Lunge While Vacuuming or Sweeping

• Turn cleaning into a mini workout. Instead of just walking back and forth while vacuuming or sweeping, add in lunges. It’s a great way to work your legs and core while you multitask.

8. Take the Long Route

• Whether you’re walking to your car, your office, or just around the house, consciously take the longer route. More steps, more movement, more strength!

9. Engage Your Pelvic Floor Before Lifting Anything

• Before lifting your child, a bag of groceries, or even laundry, pause for a second, breathe in, and engage your pelvic floor. It’ll protect your back and help build pelvic floor strength.

10. Add a Stretch When You Reach for Something

• When you’re reaching up to grab something from a high shelf, add a little extra stretch by standing on your toes and elongating your entire body. It adds a functional stretch to an everyday activity.