Everyone knows they should be active every day. But for how long? And at what intensity? Cardio or resistance? It can all be just so confusing. Throw in that you really don't have time for one more thing and it's easy to just skip it.
There are some sneaky ways to be more active every day that won't require equipment, a change of clothes or even any additional time. Who knew?
First, just accept the fact that you might feel a little silly doing some of this. Who cares??? You're being healthy and getting in better shape! As my DH says "Screw 'em if they can't take a joke."
Second, these tips will not replace a good old fashioned workout. But they will help you be more active, stay fit and maybe even lose a little weight!
Let's get going!
1. Brushing your teeth. You're just STANDING there. OK, that's a full minute you could be doing something. How about some plie squats? Step out wide, toes out to the sides. Drop straight down to just above knee level, keeping your head and chest up, shoulders and hips in line.
2. On the phone, whether at home or the office. You have several options here. If you can't put it on speaker and must hold it, stand up and do some squats or lunges. If you can put it on speaker, alternate between 10 wall or desk pushups (the closer you are to horizontal, the harder it will be) and 10 squats. If you have a private office (ie - a door), drop to the ground and get some abs in. Alternate between 20 bicycles and 30 second planks.
3. Conference call where you are NOT participating - cardio time! Alternate between 10 jumping jacks, 10 alternating lunges, 10 wall or desk pushups and 10 bicycles.
4. Running errands - park further out and speed walk.
5. Take the stairs! Anywhere!
6. Helping kids with homework. Every 10 minutes, hop up with your child and do 10 high knees. You'll get some exercise and they will actually stay more focused. Double whammy!
7. Watching TV. (If you have time to do this, I might hate you). Every commercial break, alternate between lunges, pushups and bicycles for each commercial.
8. Cooking. This is pretty similar to brushing your teeth. Do squats, narrow squats, plies. You have to keep an eye on that boiling pot, might as well get some leg work in.
9. Sitting at your desk. OK, this one needs equipment. But I promise, the equipment fits in your bag! Grab a resistance band. Loop it around your chair and your ankle and do leg extensions. Alternate 20 per leg.
10. Lastly, bedtime. Take a couple minutes once you climb into to bed to stretch. Hamstrings, abductors, your back, chest. You'll sleep better!
It can be tough to squeeze in exercise with all the other things demanding your attention and time. But with a little persistence and creativity, you can get your workout in!