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Life is busy! Some of us work close to 10 or more hours per day and then we have so many obligations after work that our heads seem to spin all the way around when thinking about adding a 30 minute to 1 hour workout into the mix! Yikes! Am I the only one that thinks it seems like personal trainers and athletes, who are paid to go to the gym, may be the only ones capable of actually incorporating gym-time every day?? Here’s the deal. If your goal is to simply improve your health, then you may not ‘have’ to become a heavy-weight champion, a professional dancer, or a football player to get in your reps.
Here’s an attitude-shifting thought for you:
The Whole World is YOUR Gym!
Free membership, baby!
With a little bit of creativity and an open-mind to new experiences, you can get more movement into your day-to-day activities, and see some improvements in your body, too!
Here are some creative tips that I came up with to help you ‘move and groove’ a little more in your daily routine! Some of these tips are geared towards those of us who work in an office, and some of them are geared towards time spent at home. The general idea is to take a look at your lifestyle and find a few little extra health habits to add in here and there! If you practice some of these tips, you may just find that you feel a little stronger, and a little more in-shape! That’s what we’re aiming for.
- Walk 1/2 a mile of your commute! If you commute in your vehicle to your workplace, maybe you could find a parking lot that is about half of a mile away from your office. It takes about 10 minutes to walk a half mile.
- Dance with the copier machine. Every time you make copies, hit the play button on your favorite tunes on your phone, and take a 30 second groove-break, baby! It’s even better when you get the secretary and your desk-mate to join in!
- Have lunch on the go. Take that hoagie on a joy-stroll, baby! Who ever said you had to sit down while you eat? Try walking around the block and eating if you have a shorter lunch-break. Or maybe have a picnic outside your building in a destination that you will need to walk to and from. This is a great way to clear your mind, and get some sunshine too!
- Walk up and down the stair-case at certain intervals. Did you know that walking up stairs burns twice as many calories as walking on a flat surface? Walking 52 flights is about the equivalent of one mile in distance, but it may burn almost twice the calories! You could set a timer to go off once an hour, or every other hour to let you get up and take the stairs. If you walk just two flights of stairs (up and back down) each hour seven times per day, it will take you about 4 days to walk one mile. A Harvard study found that men who walked an average of 8 flights of stairs per day had a “33% lower mortality rate than men who are sedentary — and that’s even better than the 22% lower death rate men earned by walking 1.3 miles a day.” (The Harvard Alumni Study – Walking: Your steps to health).
- Stretch at your desk. When you spend more time stretching, you are not only preventing pain and bad posture, but you are also helping your blood circulation improve. Have you ever gotten cold toes and fingers? When you sit at a desk all day, your blood pressure lowers and your heart’s ability to get oxygenated blood out to your cute little piggy toes and fingers can be decreased. It is so important to our health to make sure we get up and stretch at least a few times per day so that our blood circulation can stay regulated.
- Squats at the fridge! While you are putting away groceries, or washing the dishes, this is the perfect time to incorporate some squats and lunges! I like to hold a can of veggies to my chest between my hands and do 5 to 10 squats as I put them into the cupboard. Make it a game! Make it fun! See if you can get a little sweaty, too!
- Telly and Tummy Time! Here’s a great tip for you to try! Every time you turn on the television, do 5 to 10 minutes of core exercises for every 30 minutes of TV. Try crunches, butterfly kicks, bicycles, astronauts, supermans, planks, push-ups, squats, and more!
There are so many ways that you can incorporate more movement in your day! I want to encourage you to get CRE-ACTIVE! That’s creative and active, baby! What are your tips and strategies to keep yourself healthy in your busy schedule? I wanna know!