Physiotherapist urges movement throughout the day, not just workouts

Physiotherapist Signe Valgemäe says people should build more activity into their whole day rather than focus only on exercise sessions. She shared the advice on Vikerraadio’s morning programme, ERR reported.

Movement can start in bed, Valgemäe said. People who do not want or are unable to spend 15 to 20 minutes exercising in the morning can stretch, take a few deep breaths and, after getting up, bend and extend their back, stretch to the sides, rise onto their toes and do a few squats. These simple movements can help wake up the body, she said.

Morning activity does not have to be a separate workout. Its purpose can simply be to activate the body and begin the day with movement. Some trainers Valgemäe knows get up early for a light yoga or Pilates routine.

Those planning to exercise in the morning should eat and drink beforehand, she said, because the body needs energy after fasting overnight. She also recommends drinking a glass of water before starting the day, with lemon if desired. But exercise does not have to happen in the morning: many people work out after work, and some jobs do not allow time for a morning session.

Valgemäe said movement should not be concentrated in a single part of the day. She sees many people who sit at work for eight hours, travel home by bus or car, and spend the rest of the evening at a computer or in front of the television. Stiffness and muscle weakness are common, she said.

Rather than setting ambitious exercise targets straight away, people should find an approach that fits their lifestyle, Valgemäe advised. If large goals prove difficult to meet, people may give up altogether. They can add movement during the workday by using a more distant toilet, taking the stairs instead of the lift, visiting a colleague on another floor, parking farther from work or getting off public transport a few stops early.

“Don’t wait for the moment when you have an hour to work out. Just move your body more throughout the day. That alone is very beneficial,” Valgemäe said.

A target of 10,000 steps a day is not right for everyone, she added. The appropriate number depends on a person’s current activity level. For someone who finds it difficult to reach 3,000 steps a day, reaching 5,000 could already represent progress. Valgemäe recommends checking your usual step count and increasing it gradually. If 10,000 steps are already easy, raising the target may be needed to make further progress.

Valgemäe also recommends practising hanging, which can strengthen grip and train the upper body. Grip strength is assessed in occupational health, she said, and hanging is one way to develop it.