NIFS Healthy Living Blog

Finding time to move can be a challenge when life gets busy—but adding more physical activity into your daily routine doesn’t have to be complicated. Whether you're tied to a desk, juggling responsibilities, or managing a packed schedule, even small changes can lead to big improvements in your energy, mood, and overall health.

Move More at Work or School

Whether you're spending hours at a desk job or in the classroom, extended periods of sitting can impact your body and energy levels. By rethinking your daily routine, you can find simple ways to add more movement. Try standing during phone calls or study sessions, taking the stairs instead of the elevator, or doing a few stretches between meetings or classes. Setting a reminder to move every hour—even for a quick hallway walk or some light stretching at your desk—can help re-energize your body. These small, purposeful breaks from sitting support both your physical health and mental clarity.

Make Breaks Active

Instead of scrolling through your phone during downtime, use breaks to refresh your body and mind. Take a brisk walk, do light stretches, or try simple bodyweight exercises like squats or calf raises. Just five minutes of movement can reduce stress and improve your mood, making it easier to stay productive and energized throughout the day. Even stepping outside for some fresh air and gentle movement can reset your focus.

Build Healthy Habits That Stick

The best kind of movement is the kind you enjoy. Invite a coworker or friend to join you for a lunchtime walk, an evening stroll, or even a mini workout challenge. Turning movement into a social activity makes it more fun—and more likely to become a habit.

With May being National Physical Fitness and Sports Month, it’s the perfect time to start. You don’t need a strict schedule—just a few intentional choices each day. Move a little more, feel a lot better!

Procrastination often sneaks in when it comes to exercise. Whether it’s the allure of the couch, a packed schedule, or a lack of motivation, sticking to a workout routine can feel like a challenge. But with the right strategies, you can break the cycle and make fitness a consistent part of your life.

Identify Your Roadblocks

The first step in overcoming procrastination is pinpointing what holds you back. Does a long workout seem overwhelming? Do you run out of energy after work? Once you recognize your triggers, adjust your approach. Try morning workouts if evenings are tough, or start with short, manageable sessions to build momentum.

Schedule Your Workouts

"I don’t have time" is one of the most common excuses. The fix? Treat exercise like any other priority—schedule it. Block out time in your calendar and stick to it. Short on time? Break your workout into smaller chunks, like a 10-minute session during lunch or a 20-minute morning routine.

Create Accountability and Motivation

Accountability makes all the difference. Find a workout buddy, join a class, or use an app to track progress. Celebrate every win, big or small—whether it's lifting heavier, running farther, or simply sticking to your plan for a month. The more you acknowledge your progress, the more motivated you’ll be to keep going.

Make Exercise a Habit, Not a Hassle

Overcoming procrastination is about shifting your mindset. By identifying barriers, managing your time, and building accountability, you can turn exercise into a habit that feels natural—not forced. Start small, stay consistent, and reward your progress. Soon, working out won’t be something you “have to do” but something you want to do.

The Mental Health Perks of Cutting Back

Reducing screen time comes with big mental health benefits, especially in today’s world of constant connectivity and digital stimulation. Spending too much time in front of screens can lead to burnout, anxiety, and disrupted sleep. Our brains are often stuck processing an endless stream of information, which can leave us overstimulated and stressed.

By cutting back on screen time, we give our minds space to rest, process more effectively, and focus on the present moment. A digital detox can ease anxiety, boost your mood, and improve emotional well-being by allowing your brain to reset and reconnect with more meaningful activities. Less screen exposure can also lead to better sleep, reduced symptoms of depression, and sharper cognitive function—giving your mind the break it deserves.

How to Start Your Digital Detox

Starting a digital detox doesn’t have to be overwhelming. Simple steps can go a long way in cutting back on screen time and reducing its stress. Begin by setting aside screen-free hours each day—like during meals or before bed—to help your brain unwind. Over time, you can gradually increase these breaks as it becomes part of your routine.

Mindfulness or meditation is another great tool to help reduce the mental noise caused by digital distractions. Just 10-15 minutes a day of deep breathing, guided meditation, or even a walk outside without your phone can help you reconnect with the moment and feel more grounded. These intentional pauses can help bring a sense of calm and improve overall well-being.

Move Your Body, Not Your Scrolling Thumb

Physical activity is a great way to unplug and refresh. Yoga or group workouts, for example, not only improve physical health but also provide a mental reset by reducing anxiety and lifting your mood. Yoga fosters a mind-body connection, promoting relaxation and mindfulness through movement. Group workouts offer the added benefit of community and accountability, which can help combat feelings of isolation that sometimes come with too much screen time.

Whether it’s a yoga session, a nature walk, or a group fitness class with friends, these activities give you a chance to step away from the screen, clear your mind, and boost your physical and mental health.

Ready to give it a try? Your mind—and your well-being—will thank you. 

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