I know, I get it. Sometimes there are days where you can’t even squeeze an exercise routine into your day. Schedules crammed with meetings and deadlines for projects fast approaching are keeping you from getting the benefits of exercise which include:
- a lower risk for developing heart disease and high blood pressure
- improving vascular function especially in the lower legs
- boosting your mood
- increasing your energy
- relieving stress
- improving your sleep
The good news is that you don’t need to set aside a lot of time for exercise. The latest word is that the long standing requirement of 30 minutes of exercise can now be broken down into smaller intervals throughout the day.
In this post I am going to share creative ways to sneak exercise into your day so you can reap all of it’s benefits.
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Let’s Get Started:
Jump Start Your AM!
- While lying in bed, pump your ankles up and down.
- When sitting on the side of the bed straighten out each leg 5-10 times.
- As you are brushing your teeth, do a few squats.
- Before stepping out the door, take a few deep breaths. Breathe in through your nose and out through your mouth. This will work your diaphragm and abdominal muscles.
On Your Commute!
- Short commute? Try walking or biking to work.
- Using public transportation? Get off a few stops before you need to and walk the rest of the way.
- Driving to work? Park a slight distance away and take a brisk short walk to the door.
- If your workplace is not on the main floor, take the stairs instead of the elevator.
At Work!
- Sitting at your desk, try some desk exersise.
- Tap your feet up and down
- use a small weight or use a 16oz. water bottle and do arm lifts (hold the weight in your hand with your palm with a 90 degree bend in the elbow. Raise the weight to shoulder height. Repeat 5x each arm.)
- use a hand gripper or squeeze a ball throughout the day. This helps to tone arms and relieve stress.
- squeeze your butt and abdominal muscles throughout the day. This helps strengthen your core.
- Get social. Instead of sending a text or an email, walk over and talk to your co-worker.
- If possible, move or stand up when you are talking on the phone.
- During your break or lunch hour make the effort to take a short walk or squeeze in a few exercises.
- Try a “walking” meeting with your co-workers. Hint: Watch the movie Christmas Vacation and see this in action.
- Squeeze in a few laughs during your day by reading or watching something funny. This exercises your stomach, diaphragm and heart muscles and helps to relieve stress.
After Work!
- Picking up some groceries?
- Park away from the door.
- Use a basket instead of a cart and give your arms a good workout.
- Choose the longer line at the checkout lane. Try tapping your feet or do some calf raises. Even if you don’t want to try out these moves, just standing and holding your basket of groceries will strengthen your core muscles.
- Picking up the kids?
- If time allows and the weather is nice, walk around the field or building a few times.
At Home!
- When preparing a meal, squeeze in a few squats, calf raises, arm and leg lifts.
- After dinner stand and wash your dishes by hand.
- Watching TV? Jog or march in place during the commercials.
Before Going To Bed!
- Stand and gently stretch your arms upward towards the ceiling. Inhale as you raise your arms and exhale as you bring your arms down letting out all the stresses of your day. Do this several times.
- Now you can climb into bed, relax your muscles, clear your mind, and look forward to the next day.
To summarize, I have given you several ways to squeeze exercise and activity into your day. Just by incorporating a few of these into different parts of your day will do wonders for your body and mind.
Source: mayoclinic.org
Quick Disclaimer:
All content in this post is for informational purposes only. It is not intended to be diagnostic nor as a substitute for consultation, examination, and treatment by a qualified health professional. Always consult with your physician before beginning an exercise program.
So tell me, how do you squeeze exercise into your day? i’d love to hear your ideas!
