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10 DIY Hacks for Encouraging Physical Movement at Home

Updated: Oct 26, 2020

Encouraging Physical Movement at Home is important because:

  • At least ¼ of all global cases of breast cancer, colon cancer, and coronary heart disease globally can be traced back to physical inactivity and a sedentary lifestyle (WHO, 2010)

  • 60% of all adults (18 to 64) do not obtain the recommended 150 minutes of moderate physical exercise a week, whereas 80% of the global population of adolescents (5 to 17) are insufficiently getting exercise (WHO, 2020)

  • An adult spends on average 3 to 9 hours sitting, which is a highly sedentary behavior, and a primary reason why physical inactivity rates are so high

(Source: WELL v2, 2018)

Physical movement should therefore be a priority in everyone’s life. In addition to unwanted weight gain, chronic physical inactivity leads to “type 2 diabetes, cardiovascular disease, depression, stroke, dementia and some forms of cancer” (WELL v2, 2018, pg. 99) in the long run.

Furthermore, physical exercise benefits the many systems in our body, such as strengthening our neuromuscular and cardiovascular systems, provides flexibility to our skeletal system and improving our immune system in warding off diseases via the increase of blood circulation containing immunity cells throughout the body.

It should also be emphasized that more and more people are getting less exercise due to quarantine from the ongoing COVID-19 pandemic. We must thus do our part by getting physical exercise to protect our health.

Here are therefore 10 DIY Hacks for Encouraging Physical Movement at Home (from within and outside of) within a reasonable price range:

1) Support Visual Ergonomics for your Workspace

Cost: $50 to $100

Poor ergonomics of a working space has been shown to significantly contribute to Musculoskeletal Disorders (MSDs).

To support our visual ergonomics, purchase monitors, height stands and/or arms for screens that are adjustable.

2) Purchase a Desk that allows for Desk Height Flexibility

Cost: $200 to $500

Sit-stand desks allow us to take a break from sitting by allowing us to alternate into a standing position via desk height adjustments.

Standing also allows you to burn at least 25% more calories an hour than sitting. Furthermore, those who have back problems may benefit from a sit-stand desk also.

3) Purchase an Ergonomic Chair at that allows for Seating Flexibility that complies to BIFMA G1-2013

Cost: $150 to $800

The BIFMA G1-2013 is an industry standard guideline for the ergonomics of office chairs. Chairs that are designed to these standards have their height, width and depth appropriately sized to the average human body that works at a desk.

The guideline also provides specs for both arm and back rests, two key components that support our arms, shoulders, spine and back tissues from unwanted pressure and potential injuries.

For these reasons and coupled with the fact that we spend several hours being seated across our lifetime, it justifies the high initial cost of a properly designed ergonomic chair.