One of the most common excuses for avoiding exercises is lack of time. Experts recommend an hour a day of exercise, but for many with demanding jobs, long commutes, and family commitments, an hour a day doesn’t seem possible.
However, even for busy individuals, there are unique ways to squeeze cardio workouts and strength training into each and every day.
Do you sit at a desk for hours on end? Alternative desk setups make for a dramatic improvement on movement in an office environment. Stationery bike pedals placed under the desk get you moving with hardly any change to your cubicle. Mobility ball “chairs” in place of traditional desk chairs help strengthen your core and build better balance.
Larger-scale workplace changes, like standing desks and even treadmill desks, are hot trends in office furniture and give you an opportunity to get some serious cardio exercise into each and every day.
If you can’t, or don’t want to, purchase new equipment for your office, you can still get moving during typical workplace tasks. Try handling your phone calls or reading documents while walking in place, instead of sitting, and take plenty of trips to the water cooler for extra movement and hydration.
Are you in a private office or secluded cubicle? Sneak in some strength moves using only your desk chair: Perform body lifts by placing your hands on your chair arms and pressing your body upward, holding for three to five seconds. Also, try straightening your legs directly out in front of you, parallel to the floor, and holding for five to ten seconds. Repeat these moves as many times as you comfortably can several times a day.
What about your commute? Don’t let it be time wasted. Needless to say, walking or biking to and from work is an ideal workout, but it’s not feasible for many people. If you must drive, focus on your posture: sit up straight, no slouching. Get in some bum toning as well by squeezing your left glute for three seconds, then the right, alternating as many times as you comfortably can during your drive.
Don’t stop the momentum when you get home! Crank up some tunes while cooking dinner and dance the chores away. Even if you don’t have much rhythm, use exaggerated movements while you cook and clean to get in some extra cardio and strength activity. Take a few seconds to press each object that you pick up, like soup cans or children’s toys: Lift them to the sky or curl them, repeating several times.
No matter your schedule, you can burn calories and build muscle by adding movement to your usual work and home activities. Get creative, have fun, and exercise will become an enjoyable part of every day.
William’s day is often filled with work, so he uses these techniques to squeeze in a workout. As of now William blogs for SellCarInSanDiego.com, an automotive company that buys damaged vehicles.