Fitting in Fitness:
When you think about many minutes there are in a day, you would think that it should be hard to find at least 30 minutes to exercise. But with the busy schedules of work, family, errands, housework, and or course sleep, it is. Here are a few tips to find the room for health and fitness and make it as convenient as possible for your lifestyle.
* Wake up 30 minutes earlier than normal and exercise. Such as: yoga , go for a walk, calisthenics, Pilates, ride a bike, anything that gets the blood pumping and the heart rate elevated.
* Make household chores count, work at a fast pace to get your heart pumping.
* De-stress after work with a quick walk around the block before dinner. (This may also suppress your appetite, helping to reduce your total daily calorie intake)
* Take at least 2 quick 15 minute walks with your dog
* Exercise while watching TV. If you can’t miss your favorite show, get off the couch and start to move while you watch. You can march in place, perform squats, calf raises, side lying leg lifts, anything to get moving. If resources are available, but a stationary bike, treadmill, or elliptical machine and have it in a room with a TV so you can watch as you work.
* Work those legs while you are washing dishes, cooking dinner, or brushing your teeth. As you are standing you can do small squats, leg lifts, and calf raises.
* Exercise your abdominals anytime! Throughout the day, concentrate on contracting your abdominals by visualizing pulling your belling button back towards your spine. (Like you are trying to fit into a small pair of pants.) By pulling in and holding (while you breathe) you are working your inner most abdominals muscles! – No crunching involved.
* Exercise while running errands: park farther away from the building to walk the extra distance, and if there’s time walk inside a lap or two before you start shopping.
* Take the stairs instead of the elevator/escalator or get off the elevator a few floors early and walk the last few
* Instead of taking a coffee break, take a fitness break.
* Start a lunchtime walking group with co-workers, even if you only have 10 minutes, get out there and walk. Every little bit helps.
* Schedule exercise just like any other appointment you can’t miss. Health and fitness are just as important.
Remember to do what works best for you, whatever you may choose and try to make exercise a daily habit that you will keep. The more often you do it the more likely it will become a habit. After 3 weeks of sticking to it, it will become part of your normal routine. You won’t feel the same without it! Keep record of your activity, this will help keep you more accountable to yourself, and remember to drink your water.