SparkPeople Blogs  •  fitness  •  health

8 Easy Ways to Move More

By , SparkPeople Blogger
Do you often find health and wellness taking a backseat to... well, almost everything else in your life? Between work, family, friends and hobbies, it can be hard to keep a date with your treadmill. But studies show that working to find just 30 minutes a day to dedicate to movement can have significant effects on your health, and you can achieve this goal simply by getting creative!

What's the significance of the number 30? 
• A study in The American Journal of Physiology shows that 30 minutes of exercise a day works just as well as an hour in helping overweight adults lose weight. Part of the explanation may be that people found 30 minutes of exercise so doable that they had the desire and energy for additional physical activity throughout the day.

• Exercising for even a short amount of time can boost the metabolism and induce
endorphin release, relieving symptoms of depression and anxiety and improving one’s mood.

• Regular exercise or physical activity helps many of the body’s systems function better and helps prevent heart disease, diabetes and more. It’s also a key component to weight loss.

What can I do to get back on track?
1. Identify what is keeping you from achieving a daily practice of movement. Make a commitment to ''be your own advocate'' and prioritize your physical health.

2. Develop sustainable habits and patterns that will put you on a path to long-term success in your health and wellbeing. Movement, meditation and nutrition are the three pillars of a balanced lifestyle.

3. Work to incorporate the theme of mindfulness into your choices. Making thoughtful, deliberate decisions about your diet and your exercise routine puts you in the driver’s seat, and will help you to hold yourself accountable.

4. Unplug. Digital devices, even workout aids, can create a distraction. The goal is to get in touch with your body, not to be a slave to self-monitoring with technology.

The Vionic Innovation Lab suggests...
5. "On a healthy spring day, why not have your meeting while walking around your building? Data supports that you'll retain information longer and feel better while doing it!" -- David G. Armstrong, DPM, MD, PhD, University of Arizona College of Medicine

6. "Get a friend to commit to the goal, too. Humans are social beings, and we will often be more committed to a task if we make a mutual promise to someone else that we are going to do it with them." -- Brian Hoke, Physical Therapist & Sports Medicine Clinical Specialist

7. "Why not turn your home into a mini gym? Instead of just watching TV in the evening, press ups, sits ups, bridges and squats will help to keep you fit while you watch your favorite show. With an exercise mat and some elastic bandage, you can perform a range of resistance exercises to help keep you strong and improve your stability -- no more couch potato!" -- Trevor Prior, Podiatric Surgeon

8. "If you haven't been exercising at all recently, it is best to begin by walking, which can become almost equal to jogging in terms of getting your heart rate pumping for a healthy cardiovascular workout. A big danger when beginning to work out is doing too much too soon, leading to injuries that can put at least a temporary end to your exercise program." -- Dr. Andrew Weil, Integrative Medicine expert

You heard the experts-- now get out there and get moving! And make sure you've got the right gear to go along with your new goals. Check out our range of active shoes, all of which feature supportive orthotic technology to keep you moving in style!
About Vionic Footwear 
Shoes should make your feet feel great and look good doing it. That's why at Vionic, we build every style starting with a tried and true foundation invented by a world-renowned podiatrist—a contoured footbed with Orthaheel Technology that is biomechanically designed to hug your arches and support your feet in comfort, providing all-day support from the ground up. Our mission is to transform your wardrobe and your lifestyle matching the way you want to look to the way you want to feel. Learn more at

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