Mother Nature designed us to be a moving, improving vehicle.  So when our bodies get restrained to a sitting position for hours on end, courtesy of our work, we shift away gradually, from our organic, healthy architecture.

But the amazing thing about our bodies is that they are biologically cued to heal and replenish at any age.  Yes, scientist have found that at any age improvement is possible.  So toss aside that rhetoric, “I guess I’m just getting older”, and get busy with what’s possible!

From me to you, here’s some sneaky, simple things you can do to regain your naturally healthy self….yes, even as you read this article.

1. BREATHE—deeply.  Our muscles sense when we’re not taking full in-breaths and out-breaths.  In fact, shallow breaths signal our body to hold the muscles in a semi-tensed position.  After a full day of that, we get that low feeling at work day’s end.  We think it’s fatigue, but it’s lack of energy-giving oxygen.

Got a friend who’s a singer?   Get her to demo “diaphragmatic breathing”.  It will train you to take full belly breaths, bringing richly oxygenated air to the 50 trillion cells that you are.

2. STEALTH OFFICE AEROBICS—Sneak in tidbits of activeness whenever you can. It’s like a big can of WD-40 for your hips, back, and neck–plus a real stress-buster!  Instead of communicating electronically 100%, walk a message to the recipient’s cubicle.  Burn some calories by taking the elevator only half-way up, hike some stairs for the rest.  Take up “Restroom Yoga”—get stretchy while you’re at sink or stall. And here’s a sure-fire way to cut down on those meetings that love to drag on.  Do it on the fly—walk and talk as you do business.  

3.  PRODUCTIVE PAUSE--Scientist have found that after 90 minutes of work, we arrive at brain fatigue, that “brain-dead” feeling.  The solution is a mini-moving break.  Set a timer on your phone or computer to signal you every 90 minutes.  Get up, move it, and breathe deeply.  You’ll return to your work with greater creativity and speed.  Think pause–for productivity!

Next, I’m gonna give you three Stealth Stretches to do while your backside is attached to the chair…

1.  SWEETIE, BE AN ANGEL—As we sit for a long time, we tend to “hunker down” or cave into our lower backs.  That can throw our neck and shoulders out of whack too.  But relief is only arms-length away.  Pretend you’re a kid in a pile of snow making snow angels.  Breathe in, lift your arms up from your sides to the crown of your head.  Breathe out, sweep your arms back down again.  Angel-on several times.  Now lace your fingers, press your palms away from your chest and lift your super-straight arms forward then up to the sky as you breathe in. Do that 3 times. It feels so yummy, I bet you’ll start craving it!

2. CHAIR BELLY DANCE—Want a delicious way to tone your abs and strengthen the lumbar spine, aka your lower back?  Sit tall.  Now swing your hips from side to side.  Next tuck your hips under then back behind you. (Don’t cave down, use your lower abs to tuck those hips)  Finally, draw a big 360 hip circle.  Do this threesome for 30 to 60 seconds. Sneak in your Belly Dancing Self anytime you’re sitting waiting for a boss, a hubbie, a kid or a stoplight. 

3. TWIST AGAIN LIKE WE DID LAST SUMMER—Visualize building a spiral staircase with your spine.  Start down in the basement and build up.  Sit tall. Now start low in your back and slowly turn to the right.  Continue by going up to your waist level and turn the mid-back.  Next lightly turn your neck and look over the back of your right shoulder.  Don’t overdo here.  A  few degrees turn is plenty. Stay in your spiraling twist for several big in and out breaths. Great. Now do the other side.

ENRICH THE REST OF YOUR DAY WITH MOVEMENT—Okay, here’s where I holler with my “Sue, the Trainer” voice…”Wonderful Women, Move It or Loose It!”  If you’re confined to a seated position for work, make it your oober-objective to jam-pack the rest of your day with moving!   Flush out the work day’s semi-tensive state.  Get physical to refresh and replenish!  Say yeah, yeah, yeah!

If you live in Nashville, you’ve got oodles of options for sassy moving and grooving. 

+Got young kids??  Climb and slide together at many local parks.  Cycle around the flat plus scenic Shelby Bottoms. 

+Want to revv up your socializing as well as exercising?  Catch amateur, no-partner-necessary ballroom dancing 3 to 5 nights every week year-round in this town, with many venues free or only $7.  (think twirly retro skirts). 

+There’s a plethora of $3-a-visit Zumba, yoga and ballet barre classes at some very hip community centers convenient to your neighborhood. 

+Lastly, I gotta sing the praises what got me into shape (safely and quickly).  Water Aerobics.  The styles and intensities of water exercise are no longer limited to the senior set.  Plus, there’s many indoor heated pools for year-round training.  And here’s your golden ticket…there’s no next day soreness when you work in the water, so you can safely do it 5 consecutive days weekly for weight loss.

Don’t cheat yourself out of feeling great, no matter what your line of work.  You are important.  And movement is the key.  Plus get ready, because you’re gonna have a great time getting physical!