Fitting Exercise into your Day
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Finding time to exercise is not an easy task. Working full time and having kid’s activities most evenings, makes being active a really big challenge. If you can get up early to squeeze a workout in before work, that’s awesome! But, if you’re like me, you enjoy your sleep and getting up early is pretty much out of the question.
So when time is of the essence, it’s a great idea to try to incorporate exercise throughout the day. Here are some ideas that take very little time, but can help add activity into your busy day!
Add a morning stretch into your routine.
I know, I just mentioned this, but I am not really a morning person, especially on work days! However, a quick, easy yoga session is a great way to start the day. You can stretch however you choose, just spend about 10 minutes moving, stretching, and focusing on some deep breathing. Your body will thank you!
If you are not familiar with sun salutations, here is an example of a sequence: https://www.yogajournal.com/poses/ray-of-light
⦁ Mountain pose (standing tall with palms together at your heart center)
⦁ Forward fold (touch your toes)
⦁ Half lift (flatten your back and bring your hands half way up your legs)
⦁ Downward facing dog (palms and feet flat on the floor, so that you are in an upside down “V”)
⦁ Cat cow (knees to the floor, arch and curl your back)
⦁ Child pose (push back so you are sitting on your feet, but your arms are on the ground in front of you)
⦁ Downward facing dog
⦁ Warrior 1 (high lunge position with arms raised, looking up at finger tips)
⦁ Warrior 2 (lunge position, turn front toe facing forward, bring knee over ankle, and arms at shoulder height, reaching out and through finger tips)
⦁ Triangle (legs 3 feet apart turn the right toes to the right wall and the left toes slightly inwards, reach one hand to the ceiling and one to your ankle)
Try this for a week and see how much better you feel starting out the day. As you get use to the 10 minute stretch, you may decide to stretch longer or add in some abs, lunges, and squats into the routine. You can also try adding other exercise throughout the day, the more you move, the better you will feel.
Here are some examples of things you can do to add a little activity anytime of day…
1. Shower squats
While you wash your face in the shower, do 20 squats. Sounds silly, but hey, when you’re short on time?!
2. Hand washing squats
This works best if you are in an individual bathroom. Instead of counting or singing the alphabet like we teach our kids, try doing 10 squats while you suds up your hands.
3. 20 push ups before bed
Make it a routine just like brushing your teeth before bed. Push ups are great for upper body strength and not to mention keeping your arms nice and toned!
4. Calf Raises
This one is simple. When you are standing in one place, maybe while cooking dinner or making copies at work, simply raise to your toes and lower back down 10-20 times and as often as you can.
5. Toy soldiers
You’ll need some room for this one. While walking, bring your leg straight out in front of you like a toy soldier and try and touch your toe, alternating legs as you walk. This is great for your abs. You can do this as you walk around your house from task to task.
6. High knees
Another good ab exercise, bringing your bent knee up to the side, alternating legs. This can easily be done while folding laundry, brushing your teeth, or making dinner.
7. Take the stairs
Always the best option. Try to challenge yourself, set a daily expectation for yourself and stick to it.
8. Park far away
This is an oldie but a goodie, and an easy way to add those extra steps to your day. Pick the furthest away parking spot, the kids may complain, but it’s good for them too!
I know that some of these sound pretty funny, but trust me, with consistency and determination, all of these little exercises will add up to a strong, healthy body.
Most importantly when it comes to fitness, do what works for you. We are all unique and different. Some people love the long runs, some love the gym and that works for them. Meanwhile, a good stretch and a few muscle strengthening moves are just right for others.
Just be active, whatever it takes, it’s really hard to have excuses with so many simple ways to fit it into your day. Thanks for reading and let me know what you do to add activity to your day! – Be well.