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NCHPAD - Building Healthy Inclusive Communities

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Establishing Motivation for Movement


By Allison Hoit

As we head into the holidays and New Year, a fresh perspective on physical activity might be the revolution you need to truly make healthy living a lifestyle.  It is easy to get caught in the hustle and bustle of the holidays, leaving physical activity as the last priority on your to-do list.  However, if you change the way you think about physical activity you might be surprised by how much you are actually able to get in.

I was inspired to write this article not only because of my passion for movement and animosity towards sedentary behavior, but also due to a recent fitness gadget purchase.  I have had my eye on a Fitbit for a while now and whilst out Black Friday shopping I decided to finally snag one for half-price.  There are a wealth of similar activity trackers on the market; the Fitbit is simply what best fits my desires.  Being a health and fitness professional, I am always looking for ways to incorporate physical activity into my day, whether by having a walking meeting or standing during a long conference call.  Ever since I synced this new device up and started wearing it on my wrist I have had a renewed motivation for movement.  I now have a reminder in plain sight strapped to my body to get up and move, an app on my phone where I can check my activity levels in real time, and an internal competition with myself to meet my daily goals.  What works for me might not work for you—it is important to find a source of motivation that will remind you to move more throughout the day.  Here are some additional suggestions:

  • Add a sticky note on your computer, desk, television, refrigerator, etc. reminding you to get up and move
  • Create an alarm or reminder on your phone or through your email service
  • Find a fitness gadget or app that works for you
  • Share the HotSeat app with your employer
  • Keep a full water bottle with you at all times to encourage hydration and prompt movement to the restroom
  • Pace or stand when talking on the phone for long periods of time
  • Avoid sending emails or using the phone internally and move to converse in-person


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