How to be more active
I get it. You’re busy. You work monstrously long hours, you have to deal with the needs of the kids and the last thing you can handle when getting home at night is a hardcore workout. Top this off with the fact that you feel frustrated with your current shape and you are left with a perfect storm of disgust and apathy to deal with.
First of all, take a nice deep breath.
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Inhale through your nose. Now exhale through your mouth. Repeat this several times until you’ve calmed down. Now repeat after me… “Life is good.” I like to go through this ritual when I’m feeling down or frustrated about something and I think you will find it beneficial too.
OK, now you are ready for the fix. Adding more physical activity to your daily routine is not as complicated or arduous as one would suspect. You just maybe have not paid much attention to what lies right in front of you. I’m going to open your eyes to this topic and try to make it as seamless as possible for you.
Workout from your desk
With today’s technology, you are often subjected to a desk and chair for hours at a time. Don’t let this obstacle hold you back from getting more activity.
First things first, swap your desk chair for a stability ball. Just simply sitting on the ball through the course of the day will cause you to recruit your core musculature. Plus, you will be forced to sit upright, so your posture will improve as well.
Stow away some rubber resistance bands and gliding discs under your desk or in your drawers. Both tools take up very little space and they can easily be used between phone calls or emails.
Ideally, aim for an exercise break every 30 minutes throughout the course of the day. It takes literally 30 to 60 seconds to perform one set of a particular exercise. That’s not going to be such a huge detraction from your work that it will throw you into a frenzy. In fact, it will stimulate your brain and cause your work output to increase.
Go for brisk walks at lunch
This especially applies to those of you who have the luxury of an hour lunch break.
Use the first 30 minutes to take a brisk walk outside. Not only will you get the benefits of exercise, but you will also get the benefits of Mother Nature, which is often referred to as ecotherapy.
If you only get a 30-minute break, pack a healthy lunch that you can consume from the comfort of your desk. Use your lunchtime to walk, then eat your lunch afterward when you get back to work. Problem solved!
One more thing – Opt to use the bathroom that is farthest from your desk, even if that means you have to go up another floor. In fact, that would be an even better scenario. Stairs do a gnarly job of working your legs and glutes, while also burning a generous amount of calories.
Set your alarm clock 15 minutes earlier
If you haven’t caught on yet, exercise can be cumulative. In other words, you do not need to get 60 or even 30 minutes of consecutive activity. You can accumulate it in multiple bouts throughout the day. To start this off on the right foot, get out of bed earlier than normal.
I feel 15 minutes is a sufficient amount of time to get a nice little circuit in consisting of push-ups, dips, bicycle crunches, squats and walking lunges. All of these body weight drills will give you a quick shot of energy, while also getting some blood circulation to your brain. You will end up with more vigor and be more ready for the day’s events.
Be aware that this might require you to get to bed earlier the night before, but that’s not exactly a bad thing. Maybe your body can benefit from a little more shut-eye.
Carry a jump rope with you wherever you go
Here’s where the kids come into play. If you need to take them to a soccer game or outdoor event, don’t just sit there in a lawn chair, reading the newspaper. Take out your jump rope and do a few sets of 100. In between each set, walk to a set destination and jump again once you get there. You can easily walk around any sports field and pull this off flawlessly. Just make sure to wear appropriate attire.
Your main objective is to start off slow and gradual and try to get into a groove that best suits your lifestyle.
Play around with the options above and if none of them work, I’m sure you can figure something out on your own based on what I’ve told you.
Connect with WatchFit Expert Kevin Rail