11/21/2025
Too much sitting has been linked to heart disease, diabetes, and even early death!
Follow these 10 simple daily habits to make incremental improvements to your health:
1️⃣ Follow the 30–2 Rule:
Every 30 minutes, stand or move for at least 2 minutes. Walk to the kitchen, stretch, refill your water — anything counts. Use your phone or smartwatch to remind you to move. Micro-breaks prevent stiffness and boost productivity.
2️⃣ Drink More Water:
You’ll naturally get up more often for refills and bathroom breaks — built-in movement!
3️⃣ Morning Mobility Routine (5 minutes) - It wakes up your body and sets the tone for an active day.
Loosen your joints with:
✅ Arm circles
✅ Hip openers
✅ Cat-cow
✅ Ankle rolls
4️⃣ Lunchtime Walk:
Even 10–15 minutes counts. Walking improves digestion, lowers stress, and breaks the sitting cycle. Walk during phone calls. Stand or pace when you’re on calls or voice messages.
5️⃣ Track your steps: Aim for 7,000–10,000 daily steps — a powerful motivator.
6️⃣ Standing or Hybrid Desk - Alternate between sitting and standing every 1–2 hours.
7️⃣ Park farther away and take stairs when possible.
8️⃣ Choose something you actually like: Dance, Pilates, strength training, yoga, hiking — consistency comes from enjoyment.
9️⃣ Join classes or challenges:
Commitment boosts accountability and brings fun into movement. Contact me if you want an accountability partner or someone who can guide you into making a personalized workout routine for you: 📞 (954) 270-1870
1️⃣0️⃣ Keep equipment handy:
Resistance bands or a yoga mat within reach make movement effortless. Try The MaxPAC® for weight training and adding some weight challenge to your home workouts.
🌐 www.themaxpac.com
📌 Reframe your mindset: It doesn’t have to be a “workout.” Any movement is better than none.
📌 Celebrate “active wins”: Did you stretch? Walk? Stand more today? Give yourself credit — it reinforces the habit!
Check out my website for more health and wellness information:
www.hammerhealthandfitness.com
