Sometimes it's difficult to fit a gym class or run into the day, but that does not mean you're there. I can not do anything active. Let's look at some ways in which you can put more movement into your life.
In this article, I will expand the definition of exercise a little to include other healthy activities, such as: B. stretching and balancing. They may not burn many calories, but they are still good for you. We will also skip some of the obvious ways to get more exercise, eg. For example, go to the gym or do a sport that you enjoy. Everyone knows that. We want to explore how you can integrate activities into your everyday life, even when you're busy.
How to Train More at Home
In your home, you spend most of your downtime. It's also a great place to do a bit more activity.
One of the easiest ways to do this is to start every day with a few push-ups, crunches, or squats. Once you have rolled out of bed, take five minutes to increase your heart rate and get your body moving. It will wake you up and start your day well. It does not matter what your current level is. Even ten push-ups, crunches or squats are enough. As your fitness improves, you can increase the volume without increasing the time.
You do not have to train first thing in the morning if this does not work for you. You can do the same set of 1
Intensive cleansing is another great way to increase your heart rate. If you have a few minutes, throw in one of your favorite pump-up songs and clean up your living room. Your house will become cleaner and you will become healthier.
Pick something you need to squat, or stretch it as you brush your teeth every day. It's free time, so use it! I stand on one leg brushing. My balance is awful, but I'm working on it.
Almost everyone could benefit from more stretching. It's a pretty passive (and boring) activity. So pair it with something that you almost certainly do every day, such as: TV. Take a few minutes to stretch your whole body while watching your favorite shows instead of just sitting in a pile on your couch. Again, just fit something healthy into your day without having to change your routine significantly.
If you have children, why do not you play with them outside for 20 minutes every day? Catching a game or taking a short walk is a great way to combine a good family time with exercise.
And little people are not the only family members to benefit from outdoor games. If you have a dog, make it your business to walk with him every night before or after dinner. If you do not have a dog, consider one! The above video (if you can see it without crying) explains how the adoption of a dog saved Eric's life.
More exercise at work
Working at a desk does not mean that you are doomed to lead an unhealthy dog life. You just have to make sure that you eat properly, pay attention to your mental health and fit into exercise and activity when you can. Also at work.
The best way to get some exercise into your workday is to do it before you arrive. If you can, go or ride a bike to work. It will probably take a little longer, but the time is well spent. If you need to travel by public transport, get off one or two stops earlier and walk the rest of the way. Even an additional 10 minutes before and after work are good for you.
When you arrive, do not take the elevator, but take the stairs. Of course, this advice only applies if you work in a building that is not too high. The stairs to the 29th floor is definitely a good exercise for the day.
If you have the opportunity to take a short walk during the day, you should take it. Single conversation? Suggest a loop around the outside of the building. Lunch time? Go to a more distant restaurant. On the phone? Walk up and down a corridor.
If you can not walk much at work, consider a standing desk. Our own Michael Crider swears by his. At least it is better for you to confuse the whole day between sitting and standing.
Also, as long as you do not mind showing a few glances (and you really should not do it), you can get a few sets of pushups or squats during the day. Smokers are allowed to take a cigarette break and coffee addicts are allowed to take a coffee break. So there is no reason to give ten every hour.
Another helpful tip is to always have some sportswear with you at the office. That way you can get started when you go to the gym on the way home. You do not have to stop at home otherwise you might be distracted or change your mind.
How To Train A Lot
You've probably discovered a theme here: if you can, go. Even the stairs are your friend when you're running errands.
If you meet friends in a bar or restaurant, do not make an Uber walk. If you take a Uber, go 20 minutes early and drop off a few blocks away for a short walk. If you go for a walk somewhere, take a longer way.
If you meet a friend for coffee, suggest that you take him to take away and then go to a nearby park to go and chat. You will hardly notice that you are exercising.
If you need to go anywhere, park at the other end of the parking garage or in a parking lot and not near the door. Again, you will do some extra steps. This is especially good if you need to carry things back to the car.
Another option is to wear ankle weights or a weight vest. The additional resistance means that you burn more calories with each step.
How To Train More
If you are not on vacation or on a business trip, it can disrupt your exercise routine. But as always, there are ways to stay active.
Of course the easiest way is to go, go, go! The good news is that people usually run more when they are in a new location. It is an added benefit to explore, shop, visit tourist attractions and have a meal.
Airports are great places to stay active. Skip the escalators and take the stairs. Also skip the moving walks. While waiting for your plane, do not just sit down for a beer, look around the terminal and get in.
One of my favorite pastimes in a new location is to drive to the highest vantage point and get the best view. If there is a hill nearby, climb it. The mountains around Los Angeles are the perfect example of a tourist-friendly way to train seriously. This is also the only way to get at the Hollywood sign. If there are no hills to climb, look for tall buildings. Buildings such as the Eiffel Tower often have stairs for adventurous people who want to skip the lifts.
And – like at home – do not miss bodyweight exercises like pushups and squats. Start your day with them or do ten push-ups each time you order a drink from the pool bar.
Of course, rest is also a must. If you are very active at home, you can best enjoy the free time on vacation!
"I do not have time to exercise" often means that seeking refuge only has not made it a priority. However, there are many ways you can be more active throughout the day without taking more time.