If you are struggling to maintain an exercise regime, there are ways you can sneak fitness into your day. We know that it’s hard to fit exercise into your daily routine. We know that often, exercise is an optional extra to your day rather than a necessity like food and sleep. We’re going to provide you with some tips to sneak fitness into your busy schedule.
The Centers for Disease Control and Prevention say that in order to maintain health and well-being, adults need at least 150 minutes of moderate aerobic exercise each week. Over 5 days this is about 30 minutes every day of the working week. So if you’ve got a busy schedule and you can only fit in time out for exercise a few times a week, how are you going to get in those extra minutes of exercise a day? Whether you are a stay-at-home mum, work at an office or studying hard, here are some ways you can sneak fitness into your life. The more you incorporate exercise into your every day, the healthier you will become.
How To Sneak Fitness Into Your Day
Waiting = Exercise. There are numerous times in a day where you have to wait. Waiting for the kettle to boil, waiting for the bus, waiting for the photocopier, waiting at the counter, waiting at a red light, or waiting to pick up your kids. Every day these minutes you are waiting can be put to good use to sneak fitness into your day. Try a few of these exercises next time you find yourself waiting:
STANDING. If you are standing while you wait, do 10 reps of ankle raises; full body stretches from side to side, front and back; 10 reps of lunges or squats; 10 reps of wall push ups; and 10 reps of tricep dips on a chair or bench. Repeat until the waiting is over, and as a bonus you will find what you were waiting for comes quicker too!
SITTING. If you have to be sitting while you wait in the car or at the doctor’s surgery try tightening your core and holding for 10 seconds, release to 50% and then hold again. Gradually work up to see how long you can hold your core. You can do this with your glutes as well by squeezing your butt cheeks together and releasing again.
FREEDOM TO MOVE. If you have arrived early to pick up your kids and you don’t have to stay in the one spot to wait, go for a walk around the block a few times to get your heart rate up and your muscles stretched and moving.
Workout at your desk. Do you have to sit all day at work? Here’s an idea: “Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses, and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.” You can sneak fitness in by getting to work 5 minutes early, leaving 5 minutes later, and doing a set at lunch.
Use your lunch break. Everyone needs to stop in the middle of day to eat, so pack a light lunch and use the time to move. Go for a walk or a run and get some colleagues together to go with you to make it fun. Bring your swim gear to uni and do some laps in your spares. Have a look at your day and see where your breaks are so you can utilise them for your health. It is amazing how it will refresh and rejuvenate you for the afternoon work slog.
Commute = Workout. Turn your commute into your workout, and as a bonus it will end up giving you a double workout for your commute home! Ride your bike, catch a bus, jog instead of taking the train, or park further away from the front door to fit in a walk. These are tried and tested ways to sneak fitness into your day and you will find it will get your brain ready for work and help you wind down at the end of a long day. So many boxes ticked!
Take the stairs. Stair climbing is an excellent exercise that is incorporated into lots of aerobics classes or bootcamps, so why not use them when you can? Instead of taking the lifts, take the stairs. As you get good at the stairs and are no longer puffed by the time you get to your floor, you can challenge yourself by taking the steps two at a time.
Take the kids with you. Save money and increase bonding time by taking your kids in a jogger around a circuit. Or strap them into a carrier and do some squats for extra resistance. You will find the distraction can help you get through the workout too! Kids are great for getting you active because they naturally want to move – so join them playing soccer or climbing up the playground and while they are busy exploring, sneak in some sprints or some pull ups on the monkey bars to make your body work.
Dance. Get your body moving to your favourite songs and you will be surprised how your heart rate will have increased. Get your favourite songs together in a playlist and have it going while you’re in the kitchen or doing work around the house. You’ll find it will lift your mood as well!
There are so many little ways you can sneak fitness in little bursts throughout your day. It only takes three lots of 10 minute exercises or six lots of 5 minutes to get up to 30 minutes in your day. If you are someone who likes to document their exercise, use the stopwatch on your phone over the course of the day and hit start when you begin a little session of exercise. That way you can actually see how the little moments of exercise throughout your day can actually add up. A healthy body is an active body so sneak fitness into your life!
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