Welcome to Day 14!
Today we will discuss the importance of movement as an input to our body - to maximize our  genetics and our general health.  
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Basic Daily Movement:
It is important to move every hour or so, changing body positions, and getting our cardiovascular and lymphatic systems moving.
Movement is important to our bones, stress reduction, brain function and more.  
See the attached sheet for ideas of hourly movement.

Exercise:
Vary activities so that you are working on different muscles with each workout.  Doing the same basic movement and exercise can cause overuse and wear and tear on the body, while other areas get weak.  Be creative with different activities.
  • Get your heart rate up for even 4-7 minutes a day. 
  • Look up the 4 minute or 7 minute workout (great apps) for HIIT.
  • Consider aerobic, strength training and core exercises.
  • Make sure you are getting enough recovery.
  • Ideal for most will be between 150-300 minutes a week of exercise (this does not include basic daily movement).  ​
Increasing Movement with Office Exercises
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File Type: pdf
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