[00:00:00] Welcome to The Principal’s Handbook, your go-to resource for principals looking to revamp their leadership approach and prioritize self-care. I’m Barb Flowers, a certified life coach with eight years of experience as an elementary principal. Tune in each week as we delve into strategies for boosting mental resilience, managing time effectively, and nurturing overall wellness. Together, we’ll navigate the complexities of school leadership while focusing on fostering your sense of purpose and reigniting your passion for the job.

Today, we’re exploring the importance of movement, especially on those days when you’re sitting a lot due to meetings or in the summer when you’re not as active as you are during the school year. This topic is relevant year-round, whether you’re in a busy school day or on break.

Movement at Work
[00:01:00] One of the unique aspects of being a principal is that you have some control over how much movement you get throughout the day. If you’re visible around the building—getting into classrooms, going to lunch duty, walking the halls—you’re naturally going to get more movement. But I know there were days when I had back-to-back meetings, observations, and office work, and those days made it harder for me to meet my movement goals, like my 10,000 steps. Even though I tried to get up and move, there were still times when I spent a lot of time sitting to meet deadlines or complete tasks.

Movement is essential for more than just exercise routines. While structured exercise like cardio, strength training, or yoga is critical for mental and physical health, today’s focus is on movement throughout the day—beyond your scheduled workout. Research has shown that sitting too much is harmful to cardiovascular health, mental health, digestion, and muscle health. Even if you exercise for an hour and then sit the rest of the day, it’s still bad for your body.

Our bodies are designed for regular movement, and sitting for long periods, especially with poor posture, has negative effects. We must be intentional about integrating movement into our daily routines.

Assessing Your Daily Movement
Think about your daily routine:

• How long is your commute? Are you sitting during that time?

• How much movement are you getting during the workday?

• After work, are you staying active or sitting for extended periods?

Take a moment to assess your daily activity levels and how much movement you’re getting throughout the day.

Tips for Increasing Movement at Work
Here are a few simple ways to get more movement into your day:

1. Take the Stairs: If you work in a multi-story building, skip the elevator and take the stairs. This adds extra steps and engages different muscles.

2. Walk to Communicate: Instead of sending an email, walk to the teacher’s classroom or find the student in person. It adds steps to your day and creates a more personal interaction.

3. Be Visible: Make an effort to visit classrooms, even briefly, each day. This allows you to engage with students and teachers while staying active.

4. Take Breaks: Every 30 to 50 minutes, stand up and walk around. Use smartwatch reminders or set a timer to encourage you to move.

Drinking plenty of water is also a great way to stay active. You’ll have to get up to use the restroom, which adds movement to your day.

Movement During Meetings
If you have back-to-back meetings, try to take breaks between them. Even if you’re not leading the meeting, take a moment to stand, stretch, or walk to the restroom to get moving. If you’re leading the meeting, you might not always have time for breaks, but if you can, step out briefly or stretch. These breaks help maintain your energy and focus throughout the day.

Staying Active in the Summer
If you’re on summer break, here are some tips to stay active:

1. Set a Step Goal: For example, aim for 10,000 steps a day. If you don’t count steps, start by tracking your average and gradually increasing it.

2. Take Regular Breaks: Even on days off, get up every 30 to 50 minutes to move around.

3. Create a Summer Activity Routine: Plan daily activities like morning walks or bike rides. You could also go kayaking or swimming. The key is to integrate movement into your routine.

When you’re off work for several weeks, it’s easy to become sedentary. I once had a summer where I gained weight after being more sedentary than usual, and I learned the importance of staying active, even when I’m not working.

Recap and Final Tips
Movement throughout the day is just as important as structured exercise. While a regular exercise routine is essential, integrating movement into your daily life is crucial for overall health. Make small changes to increase your daily movement, both at work and outside of work, to stay active year-round.

Coaching and Accountability
If you’d like more accountability or support with increasing your activity, maintaining a healthy lifestyle, or improving your mindset, I offer free consultations. Together, we can create a plan that supports your professional and personal goals. You can schedule a free consultation with me through the link in the show notes.

Additionally, I’m starting a nutrition group on July 8th to help with mindset and routines around healthy eating. If you’re interested, reach out to me at BarbFlowersCoaching.com.

Closing
If you love the show, please leave a review on Apple Podcasts. Remember, you have the power to shape your life based on the mindset you choose. I hope you have a great week, and I’ll see you next time!