10 ways to sneak exercise into your day
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How often have you decided, today is the day I am going to exercise more? How often have you started an exercise routine only to be sidetracked by everyday life? We have all experienced the frustration of not having enough time to do all the things we know we should. I encourage my clients to find ways to exercise while they are doing other tasks. This helps them move towards their goals and still meet the demands on their time.
One of the easiest ways to multitask and burn some extra calories is to increase the total number of steps you take throughout your day. I often recommend that my clients use a pedometer to help them track their steps and give them an idea of how far they are walking in a normal day. Walking 10,000 steps a day at a moderate speed can help a 150 pound woman burn about 250 calories a day. Add a planned workout that includes walking a brisk 2000 steps (aprox. 1 mile) and you can blast off another 150-250 calories.
10 Tips
1. Park as far away as possible every time you get out of the car.
2. Take a lap around the store before you start shopping.
3. On your lunch hour walk for 10-15 minutes after you eat.
4. Take the stairs every time. The elevator is off limits. This includes going down.
5. Pace in your office or home whenever you are talking on the phone.
6. Carry in your groceries one bag at a time. Do bicep curls and lateral raises as you carry them into the house.
7. T.V. and computers are two places people tend to sit for long periods of time. Try getting up and do crunches, pushups, squats, lunges, toe raises, etc. every time a commercial comes on or you change screens on your computer.
8. Sit on a stability ball while working at a desk.
9. Perform isometric exercises while waiting in line. This includes sitting in the car at the drive through.
10. Consider installing a chin up bar in one of your doorways. Every time you walk through that doorway do as many pull-ups as you can.
Melissa Bagnall is a certified personal trainer with a Bachelors degree from Texas A&M in physical education. Email your questions to: fitnesolutions@hotmail.com.
