It can be difficult to fit in exercise when you’re busy. I advise my physical therapy patients on the following topics, as well as how I keep myself move everytime.
I’ve got it. We’ve all heard it: who has time to work out when you’re a…
Simply provide the necessary information: commuter parent, night shift parent, entrepreneur, student, or parent who stays at home to raise children. You’re not the only one who tries to fit in time for exercise.
I have to schedule my exercise because, as a mother and a physical therapist who owns her own business, I won’t be able to accomplish it otherwise.
Over the last 11 years, I’ve discovered that the “I’ll figure it out later” technique does not work for me. I need to schedule exercise into my day in order to stay sane, maintain my health, and increase strength.
Another piece of advice: Include a few extra activities to keep your body busy throughout the day and week. Even a few extra minutes of movement here and there add up over time.
Here are ten simple techniques for increasing your everyday exercise without taking time away from your already hectic routine.
Ascend The Stairwell
I know. This is probably something you’ve heard a billion times, and it’s so boring. But there’s a reason it’s one of the best pieces of advise.
Taking the stairs instead of the elevator increases your heart rate, improves your balance, and strengthens your lower extremities. If you have a few minutes, you can even walk the stairs two at a time or perform heel lifts off the edge of a step.
Your body and heart will thank you for avoiding the elevator.
Include Walking Meetings
If you work from home or use virtual conference calls, schedule a walk for one call every day.
If you don’t need to be staring at a screen or spreadsheets, put on your headphones, slip your phone in your pocket, and go for a stroll to uncover solutions to the world’s problems. It’s an excellent way to mix up your daily routine.
If you work in an office, bring your one-on-one meetings with you. When you walk together as a team, you will bond more and may even come up with better ideas. Walking, according to studies, promotes mental clarity and creativity.
Squat It Down
I frequently get funny looks for doing this, but I’m a busy lady, and my time is valuable!
When you’re out shopping, try walking lunges down the grocery aisles while still holding onto the cart. Depending on how long your shopping aisles are, the cart gives a perfect balance point from which you may complete 10 to 20 lunges in one motion. Do it; it’s surprisingly fun!
Place Your Feet On A Stability Ball
Use a stability ball instead of a desk chair. While sitting on the ball, you can perform some light mobility stretches for your neck, pelvis, and spine, which can help relieve back pain and improve posture.
Try rotating your pelvis like a hula hoop and tucking and untucking it to activate your core stabilizers. If you want to include some abdominal work, try seated marches or other exercises on the ball while working at your desk.
Far Away Park
While it’s necessary to be cautious and aware of our surroundings, if you’re in a well-lit, secure area, you could wish to park further away from the entrance. You can enhance your daily step total by walking for a few minutes here and there.
Get A Pet
Volunteers are always required to help out at the local adoption agency and shelter. Visit the animal shelter with your family and offer to walk a few of pets.
You get to spend more time outside, give back to your area and community, teach your children compassion, and spend valuable time together as a family while being physically active. The circumstance benefits all parties concerned.
Get Up And Start Dancing
Play some music as the room’s furnishings are being removed. You can do this while sweeping, folding laundry, or cooking dinner.
Dancing is an excellent way to lose weight while also improving balance and coordination. You can also involve your children in a game or competition. Shouldn’t they educate themselves on 80s rock? Turn on some ACDC or another song that makes you want to tap your feet.
Change Up Your Gaming Night
During your next family game night, swap out cards or board games for active games.
Musical chairs, hopscotch, jump rope, hula hoop competitions, limbo, kick the can, scavenger hunts, Twister, freeze dance, potato sack races, pin the tail on the donkey, and so on. Games that you enjoyed as a child are still enjoyable today.
These types of games can be played indoors or outdoors by people of all ages. My family and I feel overheated and fatigued after playing Pin the Tail on the Donkey and Freeze Frame Dance Party.
Stretch Or Workout While Watching TV
I understand that this contradicts the notion of “binge and chill,” but bear with me. You can walk on the treadmill, ride a stationary bike, stretch on the floor, lift weights to develop your upper and entire body, or do Pilates while watching Netflix.
If you move during a 30-minute show, that’s 30 minutes of exercise you weren’t receiving before! If that seems like a good place to start, you could even limit it to when commercials occur.
By keeping your workout equipment next to where you binge-watch, you may do some bodyweight exercises or even foam rolling while watching your show. Bicep curls, tricep presses, and arm raises performed several times with light hand weights will increase your arm strength, posture, and overall well-being.
This is especially true for women, who have a higher risk of osteoporosis. Use weight training as part of your regimen to keep your bones strong and healthy.